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Saturday 6-8-13 Open Gym from 10 to 12 noon. WODS for the week of 6-10 to 6-15

June 8, 2013

Monday-  First-  ELIZABETH or JACKIE  Then-  Work a weakness.

Tuesday- Strength- 4×5 Shoulder Press for load.  Work-Amrap in 8- 8 S2O @ 135/95, 8 T2B.

Wednesday- Strength 4×5 Back Squat.  Work- Against an 8 minute clock.  Row 1k, AMRAP   in time remaining of Hang Clean (Power or full) 115/80

Thursday- Strength 4×8 Supine Rows.  Work-Amrap in 8- 8 Pullups, 8 Hang Power Snatches, 8 Overhead Squats 95/65.

Friday- Strength 3×5 Sumo Deadlift for load.  Work Amrap in 8- 8 Deadlifts 225/155, 8 Bar facing Burpees.

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22 comments

  1. Too sore to to workout….CB bar crawl instead! Tiki Bar if anyone wants to join


  2. 11:04 Jackie


  3. 10:38 Jackie

    Worked more on single to double unders.


  4. Jackie in 659. 1 second off pr. Tough judge!


    • Don’t hate the player hate the game. I’m sorry forehead over the bar doesn’t count as a good rep.


      • Haha. Not complaining. Tough isn’t unfair.


      • Sorry. That was Brock’s dashing bride above.


  5. Jackie: 14:33 rx’d – worked on getting better at consecutive pull-ups afterwards – not so good right now


    • Tuesday –
      SP: 65 x 5, 75 x 3, 70 x 5 x 2 = 1250
      s2o @ 75lbs/t2b = 4 rounds + 4 = 68


  6. I did Elizabeth in 17:38 today. A whole 1 second faster than last time. Ring dips are still really slow for me and the squat cleans seemed especially heavy for me. I worked by weaknesses during this workout, that is for sure!


  7. Jackie 7:27. Pr by 7 seconds.


  8. Jackie 10:40.


  9. SP 135×5, 145×5, 145×5, 145×5 = 2850
    Reps 84


  10. I was going to check out the crossfit near my parents home, but then I saw the workout involved 150 thrusters, 150 kettle bell swings, and 90 pull-ups. So I opted for a hilly run instead! See you all tomorrow hopefully


  11. Tuesday: 4×5 SP = 1,410 (@65, @70, @72, @75)
    Couplet = 82 reps @ 75lbs (5 rounds + 2 S2OH)


  12. Shoulder press 4×5 @ 137. WOD 104 reps (6.5 rds). Neal and Guest Jason went 115 and 116 respectively. The taste of Bronze is BITTER, my friends, and the day isnt even over yet.


  13. Sp=135, 130, 130, 130=2625

    S2o/t2b=84rx


  14. SP – 3950 (205, 215, 185, 185)

    S2O (155)/T2B (scaled) – 112


  15. SP- 50×5, 55×3, 52×5, 51×5=930

    Work- 48 reps @65 & (s) t2b



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