Strength
Back squat 5-5-5-5-5 (5 to 10 pounds heavier than last week, 80 seconds of rest)
WOD
8 Minute AMRAP
- 5 Burpees
- 3 Strict Pullups (sub is ring rows, no kipping allowed)
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Bs:133#
15 rds 3burps (ring rows)
BS: 143#
WOD: 14(?) rds (RRs)
BS: 160#
WOD: 9 Rounds, rx
HI-
I have to do this WOD at the Roanoke YMCA- no pull up bars and no rings. There IS an assisted pull up machine BUT limited space where it is to do burpees….SO any suggestions for a sub for the pull ups otherwise that would use similar muscle groups? Or just another exercise that would be appropriate here?
Thanks-
Diana
bent over barbell rows
Thanks Kyle- So 3 at a pretty heavy weight for this WOD??
i’d pick something where 10 reps would be tough to complete
Cool- thanks!
inverted rows would be good if there is a smith machine
backsquat: 160#
wod: 14 rounds plus 2 burpees, Rx
BS: 67#
WOD: 14 rds + 3 burpees (RRs)
BS w/ performance menu cycle
WOD: 15 rnds + 5 burpees RX
89 bs / 12 rnds 3 b’s (rr)
bs: 133#
wod: 8rounds and I pullup, rx’d
BS: 205#
WOD: 11 rounds rx
BS: 55#
WOD: 14 + 5 burpees (RR)
BS 103#
WOD 14 + 1 bp (RR)
BS: 143#
WOD: 10 rnds +4 burpees RX(ish … towards the end there I was definitely giving myself a little jumping head start on those pull-ups)
BS 80#
Wod – sub bent over barbell row at 25#= 9 rounds + 3 burps
@home
BS: 140#
WOD: 11 rounds 3 burpees Rx
BS: 111#
WOD: 13 rds (RR’s)
187 bs.
15rnds rx
BS: 133#
WOD: 15 rounds, Rx (ish – was fighting urge to curl into ball and faux kip)
BS: 99#
WOD: 10 rounds +5 burpees, rx
199
13 round +3 b’s rx
BS: 77#
WOD: 13 rounds + 5 burpees
Oops! Forgot to say that I did ring-rows.
BS: 77#
WOD: 13 rounds 5 burpees (rr’s)
BA: 187#
WOD: 15 rds + 5 burpees Rx
182/no wod – got tackled too many times @ soccer
BS: 111#
WOD: 14rds 3(ring rows)
So I may not physically be at the gym, but I’m finally back in spirit. My time in VA is coming to a close (2 weeks) but I’ll be following CF Cville programming from down in Pensacola.
That being said, today was my first day back in the gym with a true intention of getting back on a constant schedule.
Starting from scratch:
BS: 155#
WOD: 14rds + 3 burpees Rx
I vote for a CrossFit Charlottesville road trip to Pensacola….
I call shotgun!
275#
Need better depth for Thursday
12 rounds. Need to work on dead-hangs.
BS: 77# (3 reps where I didn’t get full range of motion. 🙁 )
WOD: 13 rounds + 1 burpee; sub rrs
226 lbs, 14 rds 4 burpees
BS 109#
WOD: 7 rounds (w/ RR) + 3 burpees.
I really hate burpees.