Thursday
Feb162012
Monday, February 20, 2012
Thursday, February 16, 2012 at 05:00PM HOLIDAY SCHEDULE: NO MORNING CF CLASSES THIS MONDAY. THERE WILL BE 11 AND 12PM AND ALL EVENING CLASSES.
Get ready for the Open! The first WOD will be announced this Wednesday. Please pre-register online for 8pm if you plan on attending. Only athletes who are registered for the Open may participate in the WOD at this time. CF Dupont will be hosting the WOD at both 5 and 6pm this Friday evening.
WOD for Monday:
Back Squats
1X5 @ 70% of 1RM
1X5@ 75% of 1RM
1X5@ 80% of 1RM
1X5@ 85% of 1RM
Complete for time:
50 Burpees
Rest 3 minutes
5-4-3-2-1 Muscle-ups
Squat Clean-Thruster (155/105lbs)
Post time to comments.
Reader Comments (15)
BS: 135, 145, 155, 165
Burpees: 2:30
Total WOD (including burpees and rest): 15:09 (pull ups on box and dips) 105lbs
BS: 195-210-225-235
Burpees: 1:55
Total WOD: 13:33 - subbed pull-ups/dips and 135 lb SCT
BS: 100-105-115-120
WOD: 14:44 (includes burpees and rest... 70#, subbed ring rows and dips from paralets.)
BS: (wish those bars had labels!) 55-75-95-100
burpees 4:50
Total WOD 13:42, pull ups w/ box, thrusters at 60# (should have gone slightly lighter as I was having trouble landing in a full squat)
BS: 175, 185, 195, 205
Burpees: 3:14 (need to get better/faster here)
Total WOD: 13:45, subbed pullups and dips for muscle-ups, and used 95# for SCT.
BS: 80-85-90-95#
WOD: 10:44 w/ 50# & pullups from box
BS: 140, 150, 160, 170
WOD: 10:37 with 95# and strict pull-ups.
Short muscle up practice & 5 mile run before
-Will be adding some clean and over head squat work to my training, since this weekend made it apparent that I'm not totally confident with the movements.
BS: 100-105-110-120 (The last set was 3 reps because my form was going downhill rapidly.)
Burpees: 3:30
Total WOD: 13:06 with 60#
Scaling: 2x pullups from box (I should have done dips, too, but I wasn't paying attention and realized I didn't have a setup as the WOD was starting.)
BS: 145-155-165-180
WOD: 14:00 with 75# - scaled to pullups with box
Burpees in 2:01
WOD in 8:12 Rx'd
@ CF Dupont:
4 x 3 power snatch @ 50#
4 x 3 front squat (clean from floor on 1st rep each set) @ 80-80-80-85#
then 5 rounds:
max dynamic pushups (7-5-5-5-6 reps)
50 yard farmers carry with 45# each arm
60 sec rest
BS: 105, 115, 120, 130
WOD: 11:23 - ring row w/box, 65#
7x2 kipping pullups
200 DU practice
4x10 GHD
BS: 235-245-255-265
WOD: Burpees 3:16
14:00 (155#/2 Pull-ups for each muscle up)
Stuck at work. Made up a workout for the office gym.
Pistol work: 5x5 (each leg), leg hanging slightly off edge of bench.
Wod: 4rds+du+13 kbs (10min amrap: 30du, 20kbs@35#, 10 box jumps)
BS- 205-245-265-295-305
13:40 Total wod. Shit the bed on muscle ups on the third round and had to switch to dead hangs. No bueno. I blame it on the saki.