Strength:
Weighted Pull-ups
3-3-3-3-3+
(Rest 2 min. between sets, use the same weight/band for all five sets)
WOD
2011 Open WOD #2
AMRAP in 15 minutes of:
- 9 Deadlift (M-155 W-100)
- 12 HOG Push-ups
- 15 Box Jumps (M-24 W-20)
Click the link to see the movement standards from last year,
Compare to March 31, 2011
pus w 45# db
wod: 9+4 dl’s Rx hog pushups
1xbw, 4x rb
WOD: 6 x 2dl (67#, PU: 3xsmall box + 3xknees)
Pull-ups negatives
WOD: 8 rounds + 3DLs RX (HOG pushups)
PU: negatives
WOD: 7 rds + 3 DL (I’d say rx, but I’m sure some of my pushups lacked sufficient form to truly qualify as such)
Pull Ups: 5Xrb at knee
WOD: 6rds + 9 DL (94#DL, reg PU, 24″Box)
BJs are my weakness!
Pull-ups: w/ 35#, 5 on last set. That’s 270# i was lifting!
WOD: 10 rnds + 12 PUs rx with hog pu’s
good job, Greg!
WOD: 6rds + DLs (not being able to drop the weights and not having a trainer yelling at me sucks)
PU: 40, 55, 62, 70 (2), 65(2), 62
WOD: 7 rounds, but i stopped at 5:30 because my back cramped at round 5.
PU- 4 rds. w/o weight, 5th w/ 5 #
WOD- 8 rounds minus 2 box jump RX
10rds + 2 box jumps rx
PU: 25×2, 30×2, 35
WOD: 9 rds + 8 DL rx (w/hog pu)
PU: 10, 15, 15, 20, 20
WOD: 9 rds + 4 push ups (not hog, working on FROM/no worming; sub 15 walking lunges with 10k plate overhead for box jumps)
PU – 40, 50, 60(2), 50
definitely not great but i am +10lb since we last did these
WOD – 7 rds + 12 PU + 7 BJ @ 155#
* no deadlift on 7th and 8th rounds
* regular pushups
* box jump – stand up and step off
(+10lb bodyweight)
25 lbs pu, wod 8 rds plus 9 dl, 12 pu, 3 box.
PUs: 3-3-3-3-4 strict PUs
WOD: 6 rds + 9 DL + 12 PU Rx-ish (101# DL, strict PUs [which are way tougher for me than HOG])
PUs: Unweighted Strict for sets 1 & 5, 10# for the middle sets
WOD: 6 rnds + 12 Box Jumps Rx (HOG PUs)
+8 Box Jumps since March, despite 2 weeks of eating cookies, so I’ll count that a win 🙂
PUs: +15, +15, +15, +15, +12 (All at 3 reps)
WOD: 6 rnds + 5 DLs (133#)
20# pu
8 rnds +5 bj
PUs: 10×2,12×3
WOD: 9 rds + 1 bj (last year = 8 rds + 7 DL)
Nice job Hillary!
PUs: 5×2 negatives
WOD: 7 rds + 8 box jumps
did something to my lower back right before starting the WOD, so felt a little slow.
PU: negatives
WOD: 7 rounds + 8 box jumps (rx weight and height, but push ups were not all pretty enough to call rx)
Pull ups: 4 sets @10#, 2 reps @15#
wod: prettttty sure it was 9 rounds plus 1 pushup, but I lost count and it might have been 10+ 1 pushup
A big 5 # for pullups !
And 10 rnds + 5 DL , almost 2 rounds more than last year !
Wow, great job Alex!
Pull ups: 15, 20, 20, 25, 30×6
WOD: 6 rounds 14 HOG PU’s
pullups: negatives and bodyweight mixed in
WOD: 6 rds plus 5 pushups (70# kb DLs, step-ups); 2 reps fewer than last time, but that was minus CrossFetus
Haaaaa! Awesome.
http://crossfitktown.com/?p=3262
Love it!!
🙂
Weighted Pull Ups: 4@15# 1@25#
WOD: 7rds exactly@rx
Pull ups: 10#
WOD: 7 rounds, DLs, 2 push ups rx
Weighted Pull-Ups: 25, 30, 35, 40, 45#
WOD: 9 rds. + 7 HOG Push-Ups
Should have done more weight for the pull-ups.
Pull ups: 3 sets with green-band, 2 attempts at negatives
Wod: 6 rounds (57lbs DL, knee pushups, 12” bjs–still working on jumping with both feet at the same time!)
Blue band pull ups
7 rounds + 4 dl (79lbs, knees, 14″)
Red band pu’s
6 rnds + 9 DL’s (2 rnds@100#,4 rnds@77#, all with 20″ box step-ups)
Just not my day today, lost confidence….
pull ups: 3 x 1 set sort of strict + 3 x 4 sets of negatives
wod: 6 rds + 12 dl + 6 pu (89#, reg pu, 20″ box)