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WODS for Monday/Tuesday/Wednesday

July 22, 2013

Monday-  Athlete’s choice-  Karen (150 Wallballs for time)  or Annie (50-40-30-20-10  Double Unders/Situps).  Then: 10 Minutes to work up to a heavy hang clean triple. Then, work on your weaknesses.

Tuesday-  Strength:  (Any order)  3×20 GHD situps.  4×5 Close Grip Bench.  4×5 Good Mornings Tempo controlled at 2-x-2-2.  3×10 Stiff Leg raise

Wednesday- A) AMRAP in 8 Minutes of 15 Deadlifts/10 Reverse lunges (r-1, l-1, r-2, l-2 etc)/5 S2O @ 135/95.

Rest 8 minutes

Then AMRAP in 8 of 8 Burpees/8 Toes 2 Bar.

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33 comments

  1. Annie 15:29 Yes I know I really need to get better at DU’s
    Tripple Hang Cleans (no drop) 185
    weakness (besides DU’s) over head squats 3 x5 @95


  2. Karen 8:46
    Wall Balls Suck!


  3. Annie – 10:56 (3x singles for rope)
    Triple Hang Cleans 135 (still trying to get the right technique)


  4. Karen 8:29rx a new PR


  5. Annie – 7:56 PR


    • Nice work Jacqui!! I forgot to try your jump rope because I did Annie last week. I will try it out sometime this week if the rope is in the gym.


  6. Karen = 16:19 scaled to the line (i.e., I aimed for ball above the line, but did not “no rep” myself for the ones that hit the line as per Brock’s advise).

    Triple Hang Cleans = 80lbs (still taking it easy with my back)
    Weakness = hand stand work (holds and pushups)


  7. Annie in 6:20 which is a 48 second PR.


  8. Annie 10:51 DU are definitely my weakness!
    Set of 3 hang cleans @110


  9. Unofficial Annie time of 6:04. Unofficial because it was performed off site.
    Was a pr of 1:20.


  10. I did drop and got rolled over by a failed 185 lb hang clean. Hurt my ego a little.


    • Please. I do that about once a week.


      • You get run over by your weight or you hurt your ego once a week?


  11. Karen – 13:03
    Hang cleans @ 115
    Worked on double unders which provided some comic relief for the rest of the group.


  12. Annie – 9:02 – singles
    Hang cleans to 105
    Worked on hand stand push ups – getting closer!
    ~ andrea


  13. Tuesday
    Close grip bench press 20@90=1800


  14. Close Grip Bench 4200 205×5, 210×5, 210×5, 215×5


  15. Tuesday = work, work and more work for me so missing lunch time CF classes. Will try to do some sprint work later this evening when it cools down.


  16. Close Grip Bench 205*5, 215*10, 205*5 = 4200

    Killed some GHD’s though. 🙂


  17. CG Bench – 275, 275, 315, 335 = 6000
    Stiff Leg Raises – Rx
    GHD SU – Scaled
    Good Mornings – 135, 155, 175, 185 = 3250


    • You are a monster!!


  18. Cgbp 3475=165, 175, 180, 175
    Everything else for completion


  19. Karen 130 at 15:00. I did NOT miss stupid wall balls.

    Cgbp 70×5, 75×5, 80×5, 80×5


  20. 1545
    Check mark
    Check mark
    Check mark


  21. Wednesday
    DL/lunge/s2o=108rx

    Burpee/t2b=106rx

    I’ll be missing you guys next week. You can look for me at the Crossfit games. I’ll be the guy with my shirt on!

    Take luck!


    • excellent *reaganism*


  22. 91 reps RX struggled with the back lunges.
    82 reps. did i say i hate Burpee’s


  23. Weds 1- 119 @ 60 lbs
    2- 102 w knee raises


  24. A = 95 RX’d
    B = I’m pretty sure that I counted wrong. There’s no way I passed Adelynn. I believe I said 4 rounds +5 burpeed… I’m almost 100% positive that I had just finished my 3rd was staring my 4th. Therefore it was 3 rounds +5 burpees.


  25. A) 4rds + 10DL = 130 (scaled RL w/ FS)
    B) 4rds = 64 (scaled T2B)


  26. Wednesday WODs
    A = 120 @ 65lbs
    B = 81 (scaled T2B) — was really missing Michaela on this one!! Worst 8 minutes of my week for sure.



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