Strength
Backsquat 5-5-5-3-3-3
WOD
6 Minute AMRAP
- 15 Unbroken KB Swings (53 / 35)
- 8 Burpees (hands release at the bottom)
If you break the swings, you have to start over again. No breaking swings under any circumstances. Go with a weight you can handle unbroken.
Please don’t drop kettelbells!!
Posted In: Workout of the Day
BS: 89,94,99,104,109,112 (due to a lower back “issue”, I was reluctant to go higher)
WOD: 3 rds @35#
http://beyondthewhiteboard.com/workout_sessions/2370955
BS – 135-145-155-165-187-187
WOD: 5 Rds Rx
BS – 135 – 179 – 199, 213, 223, 233
WOD: 5 rnds + 4 rx started off way too conservatively
Don’t remember earlier. Ended at 132#. 3rds + all but 2 burpees. Rx.
bs: ditto Greg except 228 last set
wod: 4 burps short of 5 Rx
BS: 155, 155, 160, 177, 177, 182
WoD: 3 rds + 15 kbs @ 45# (out of 35#)
BS: up to 149#
WOD: 5 rds.
woo-hooo!
I mean, woo-hooo, Devon with the 45#
BS: 109, 119, 119, 131, 131, 131
WOD: 4 rds + 7 kbs RX
BS: 89, 111, 121, 131, 141, 146
WOD: 4 rds + 10 KBS Rx
BS: 131
WOD: 4 (?) rds+7 kbs, 35#
199 to 225
5 rounds + 13 rx
Pistols (assisted)
WOD: 8rnds + 2 with 45# child swings averaging about 7 per rnd (child got tired after 7)
WOD: 4 rds + 6 kb Rx*
*Officlal KB Swings of the CrossFit Games
*Official Burpees of the CrossFit Games
BS: 185×3, 205×3
BS: 135, 157, 179, 201, 211, 223 (w/ a touch of help on the last rep)
WOD: 5 rds + 13 kb swings rx
Porkapolooza tomorrow (http://bbqex.com/)! Anyone interested in heading to Gordonsville post noon workout for all you can eat pork?!
Jenni and I are heading out there right around 1:30 pm!
Single-leg split squats: worked up to 70 kg x 2 per leg
I’m down.
Corie and I already have a babysitter and will be taking the shortest route possible after the 5:30 class. I’m always down with an infinite buffet of swine.
Awesome! I’m going to head up from the gym after the noon class, and am happy to carpool from the parking lot with whoever wants to join. It will take some eating endurance to still be at a table when Kevin shows up around 6:30, but I like the challenge!
BS: 221, 243, 243, 265, 275 (2), 265 all were A2A
WOD: 6 + 13 rx
BS: 89, 94, 99, 104, 111, 116
WOD: 4rds + 15 kbs, 20#
BS: 111, 121, 131, 141, 151, 161#
WOD: 5 + 7 KBS rx
BS: 133-133-133-155-155-155#
WOD: 4 rnds + 5 KBS Rx
Need to work on keeping consistent depth towards the end of my squat sets
HSPU 5 Max effort sets 14, 10, 6, 5, 4
BS on Monday 185 x5, 225 x5, 225 x 5, 255 x3, 255 x 3
WOD – 6 rounds 11 KB swings
BS: worked to 155
WOD: Subbed box jumps for KB swings because of a lower back tweak during backsquats
4 rnds + box jumps
6+1rx
BS: up to 131 (felt ok but not pushing it)
WOD: 5 rds + 5 swings rx
BS: 133, 143, 143, 155, 165, 170
WOD: 5 rds + 1 burpee rx
BS: 3×67, 72, 77, 82
WOD: 4 rds minus 1.5 burpees, 20lbs, russian kbs
BS: 89, 111, 133, 142, 153, 158 (heaviest post-injury squat, woop! Reaching that 5 rep 170 real soon…)
WOD: 6 rds + 1 swing Rx
BS: 95, 105, 110, 115, 120, 130
WOD: 4.5 rds RX
BS: up to 149#
WOD: 4 rds + 5 swings Rx
BS: 67×3, 72, 77×2
WOD: 5 rds + 5 swings (25# kb, mod. burpees – air squat, wall push-up. Eh. Got to be a better mod.)
BS: 67×3, 72×2, 77
WOD: 5 rounds + 3 swings (25# kb, mod burpees of air squat and wall push-up)
4 plus 15 plus 2