**No 4:45PM class. All other classes are regular.**
Strength:
Power Clean
1-1-1-1-1
(Increase weight each round and try and find your 1RM, rest 2 minutes in between sets)
WOD
- 800M Run
- 10 Front Squats @ 50% of your 1RM Back squat weight**
- 50 Pull-ups
**(Ex. if your 1 RM Back squat is 225, weight for the wod would be ~115)
Posted In: Workout of the Day
PC 145#
WOD 7:50
160 PC, 8:23 ,117 fs, rx
PC: 111 – 116 – 121 – 133 – 138# (fail)
WOD: 11:18 (95#, 50 “true” push ups on parallets because of shoulder issues)
PC: 113# (PR +2, failed on 115#. Major weightlifting rage today.)
WOD: 8:17 (77#, 25 BBPUs, 25 RRs)
Trust me, weightlifting is all about failing. …but ummm you DID get a PR! Rejoice!
PC: 79, 84, 89, 89, 89 (failed at 94#)
WOD: 8:11 (67#, 30GB PU, 20 RR)
PC: 157, 179, 184, 185, 190 – after several attempts and finally remembering that I have to get under the bar when its heavy….
WOD: 5:12
Happy New Year ya’ll!
PC- 82, 89, 94, failed @ 99 …PR! Never been over 80#…must have been all the Christmas cookies!
WOD- 8:18 @ 77#, and jump. pullups
PC: 109, failed at 113 – did set a PR in power clean induced self-loathing/frustration, though!
WOD: 6:58 (72#, ring rows)
PC – 221# (PR by 9)
WOD – 7:54 Rx (143#), pullups FROM
Pc 221, 225 fail
WOD 5:34 Rx at 155#
PC- 110, still trying to work on form more than weight
WOD: 6:48, 89# FS, 4pu, 46rr
152 pc, 6:38 800 m row, 10 pu/40 rr 110 fs
basically twins w/ colleen’s time+PC, even from FL
PC: 90#, fail at 95# (PR, had never tried more than 82#)
WOD: 8:11 (900m run, 65#, RR)
haha my crossfit twin!
PC: to 217#
WOD: 5:21 @ 177#
PC: 115# (pr), failed at 121
WOD: 7.17 (89# fs, rr)