Strength
5-5-5-3-3-3 Deadlift
WOD
10 Minute AMRAP of
- 10 Chest to Bar Pullups
- 5 Handstand Pushups
- 15 Box Jumps
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
Strength
5-5-5-3-3-3 Deadlift
WOD
10 Minute AMRAP of
DL: 235-255-275-295-325-345(1 rep) PR
WOD: 5 rds Rx
Gettin’ strong boy!
Ive been watching a lot of Ronnie Coleman videos
woah, Kevin!!
111# x 5, 121# x 3
WOD: 4rnds+1hspu (rb, box w/paralettes pu)
DL: up to 141×3
WOD: 5rds + 10 PU (bb(1rd)/gb(rest) PU, box hspu)
dl: 5’s at 275, 3’s at 295
wod: 6 even, rx
At Crossfit Park Hill in Denver
Sprints:
3x50m – 5.6, 5.7, 5.8
2x100m – 11.7, 11.8
2x400m 1:24, 1:37
These really sucked a lot more than I anticipated, gave me a light Fran chest feeling even!
Then:
21-15-9
Ball Slams 40#
Ring Rows
3:50
DL: 133, 145, 155, 160, 167, 172 (new 3 rep max)
WOD: 4 rds (red band PUs, 2 abmat HSPUs)
awesome, Lex!
7 rounds + 3 regular pullups
WOD first: 12 jumps short of 5 rds – used an abmat but did all but 1 rd unbroken – way easy and I’ll use plates next time!
DL: 167-221
DL – 221, 243, 265 / 287, 309, 331 (mixed grip with WEAK hand on top..weight almost fell out on last rep)
WOD – 6 rds + 5 strict C2B + 5 strict HSPU + 8 stand-up box jumps
* sub 5 strict C2B per round
* strict HSPU
* stand up on box, open hips, step down
WOD: 5 + 7 C2B rx
DL: to 183#
back issues in the beginning so took it easy
DL: 225, 275, 295, 325, 345, 355 (2)
WOD: 7 + 2 pus rx
DL: 67, 87, 87, 107×3
WOD: 5 rds minus 5 “box jumps”. (ring rows, box handstands, knee-jumps due to box jumping phobia)
DL: 245, 255, 265, 275, 285
WOD: 5 rds.+2 HSPUs
Good Mornings: 3×15 @45#
Back Extensions: 3×12
WOD: 5 rounds + 3 pullups (first 2.5 rounds weren’t chest to bar)
Up to 325
6 + 7 pu’s rx
DL: 153 x 3, 177 x3
WOD: 5 rounds (I believe) first round chest to bar, next only pull ups
DL: 97, 97, 97, 107, 107, 107
WOD: 5 rounds + 5 pull ups (blueband pu, box handstands)
DL: 5*177, 5*197, 5*207, 3*219, 3*229, 3*229
WoD: 10min amrap 6 strict pullups (cheated by end), 89# shoulder press (turned into push press by end), 15 box jumps unbroken, 4 rds 5 pullups
DL: 5-115#, 5-137#, 3-147#, 3-157#
WOD: 3 rds. + 4 hspu’s
WOD: 5 + 3 BJ (RR w/ feet on box, 2 abmat HSPU)
DL: 95, 115. 125, 135, 145, 157 (off of 20kg plates stand b/c lower back finicky)
DL: 155, 177, 199, 209, 214, 221
WOD: 5 rds + 5 C2B (Scaled to 3 FROM HSPU. First time with non-scaled box jumps post injury. Stepped down for 1st four rounds, jumped off on last round. Will see how it feels tomorrow.)
Shin/ankle feels good. Probably fine to jump off for full workout as long as not really high volume.
not sure the open will agree with you
Ha. Yeah I am fully expecting to get destroyed by both hundreds of box jumps and hundreds of double unders… but not this week!
DL: 88# kb, 5×5
WOD: 3 rds + ? I completely forget, some # of step ups (blue band pullups, feet on box pushups, step-ups) I am getting SUPER terrible at pullups!
DL: 199-199-199-219-219-219
WOD: 5 rnds + 7 pull ups (regular pull ups, true push ups for HSPU)
DL: 89, 111, 133, 155, 177, 187 (yay)
WOD: 5 rounds + 3 pullups @24″ box; last 2 rounds were more like clavicle to bar instead of chest
DL: 85,105,125 x 5 + 135,145,155 x 3
WOD: 4 rds + 10 pu + 5 pu + 4 bx jmps
(purple band pu / box handstand pu)
DL: 95, 117, 127, 145, 160, 175
WOD: 4 rds + 10 PU + 5 HSPU + 6 box jumps
(RBPU 1st rd BBPU rest; 1abmat + plate)
On Saturday
DL: 145, 155, 167, 177, 189, 194 (new 3RM)