Monday, July 9, 2012

Post Workout July 4th

WOD for Monday:

1.) Back Squats

5@ 75%, 3@85%, 1+ @ 95%

2.) 3 sets of the following: 

a.) 8-10 reps Single Leg Box Step-ups with DBs

Rest 60 Seconds

b.) 4-6 reps Chin-ups

Rest 60 Seconds

3.) 3 sets of 3 minute AMRAP: 

3 Burpees

6 Air Squats

9 KB/DB Swings (54/35lbs)

Rest 1 minute in between sets.  Begin each set at where you left on previous set.

Post weights/total reps back squats and total rounds to comments.

Comments

[Nils]

Back squat: 230-260-290 (PR)

Stepups: 40-35-35
Chinups: 6-6-6

WOD: 13 rounds + 2 burpees (rx)

[Laura]

BS: 160-180-205 x 2 reps

step-ups: 8 reps/leg with 20lb DBs
chin-ups: sets of 6

WOD: 10 rounds + 3 KBs with 44lbs

[Ross]

230-260-290 (2)...on the way to 300 with Nils.

Step ups with 45s; 6 chin ups.

WOD: 14 + 6 reps

[Sara]

BS: 115-135-145*3 (whu-hu!!)

Step ups (8 ea leg with 15#), 6 ring rows

WOD: 12 rounds + 1 rep rx

[Katie M]

Back squat: 85-110-125-140(x2)

Step-ups: 20-15-15 (8 each leg)
Chin-ups: 6-6-6 (ring rows)

AMRAP: 7 rounds + 6 air squats RX'd

[Nick N]

BS: 160-180-205 (3 reps)

Step Up: 8 each leg 30#

Chin Ups: 6-6-6

AMRAP: 12 +3

[Jenny K]

BS: 115, 130, 140 X 5

Step up: 10 each leg w/ 20# DB
Chin ups: 6-5-5

WOD: 10 + 8 RX

[not ross #223]

BS: 130-150-165x4

Step ups: 25# x 8 each leg
ring rows: 5

WOD: 10+1 KBS Rx

[Emily]

BS: 165-185-205 (2)
Step ups: 8 with 25# db
Chin-ups: sets of 6
WOD: 15+2 burpees, rx

[bonnie]

BS: 115-135-145 (2)

Step-ups-25lbs/ 4chinups

WOD: 8 plus 3 burpees

[Beverly]

Bench press 3-3-3-3-3@105-120-135-135-135 (last 2 reps a little help)
Back squat: 170-195-215(PR)
Stepups: 3-3-3@ 25#DB
Chinups: 6-6-6 CTB

WOD: 13 rounds + 3 burpees (40#KB). Several of us in 715 class thought we might have been short 1 min on the last round when the clock reset.

Sunday:
Filthy Fifty: 50 each of Box jump 20", Jumping pull-ups, Kettlebell swings (35), Walking Lunge, Knees to elbows, Push press (45#), Back extensions on roman chair, Wall ball shots (16#), Burpees, DU.
30:43. First time doing this Rx. In Dec '11, was at 27:33 with not quite KTE and WB at only 8'.

[Beverly]

also, very nice racing with Silas on the WOD today. Neck and neck the whole way.

[Chris H]

BS: 215-245-275 (x3)
Step-ups - 3 x 8 @ 45 lbs
Chin-ups - 6-6-6

WOD: 12 + burpees + airsquats... part of Beverly's conspiracy theory that we may have only gotten 2 minutes on round 3.

[Tara]

BS: 165-185-200(1)

Step-ups: 3x8 with 20# DBs

Chin-ups: 5-6-5 CTB

WOD: 14 + 6 squats, rx -- thanks for the chase, Emily

[Sara]

also....GO MAGAN for doing chin-ups for the first time today. That was awesome.

[Lisa B]

Crossfit H-Town (Houston):

Got my butterfly pull-ups on during our skill work session :) Still need work as I really can't get more than 2 in a row without stopping at the bottom.

WOD: 3 rounds for time 20 KB Swings 35#, 10 Burpees, 400m run - 13:47 Rx

Missed my 7:15ers this morning, this box did not have camaraderie or pep which was sad, it was a very quiet class, Going to try one more day then may give another box a try.

[Jen J.]

tried for 1 RM back squats: 115 (5) - 130 (3) - 150 (1) -155 (f) - 155 (f)
step-ups: 10 each leg with 15#
chinups: 2-3-3
WOD: 11 rounds + 1 burpee

While I am disappointed at not being able to go heavier today, I discovered (during both the squats and the step-ups) that I am favoring one leg over the other so that one leg is actually much stronger. Whoa, this may just be the source of my problem... which is good, because it gives me something to work on. Hello, pistol squats.

[Matt H]

BS: 190-215-245(1)

Step ups: 10x 15# - 22.5# - 30#
Chin ups: 3x6

WOD: 10rd+2 burpees

[Kam]

BS: 205, 225, 255 (2)

WOD: 12 rounds + burpees, 4 air squats

[Julie]

BS: 100-110-125x2 (I could have done more, but am trying to pace myself on my return.)
Step ups: 8 each leg with 10# (all that was left)
Chin ups: 5

AMRAP: 12 rounds with 35# RKB

[Kristos K]

235-265-300x3-320 PR
METCON: 10 rounds + 3 burpees + 6 squats + 1 swing

[Brian C]

BS: 205, 235, 265 (1).

WOD: 9 rounds + 1 burpee. KBs Russian-style w/70# KB.

[Jaime A]

BS: 110/125/140(2)
Step-ups: 3x8 w/ 20#
Chin-ups: 3x4
WOD: 12 + 1 burp (Rx)

[Grace]

BS: 125 - 140 - 155 (5)

3x8 @ 20# (switched to 15 for left bc its way weaker)
3x4 chinups

WOD: 11 + burpees (35# rkb)

[Dan C.]

BS: 285, 315, 355 (fail third rep)
step-ups: 10 w. 40# dbs; 3X6 chin-ups

WOD: 11 + 9 w. 70 lbs

[Devon]

160, 180, 200 (1) -- Felt a pull in my hypflexor/hamstring didn't want to hurt it)

Step-ups: 20 lb dumbbells
Chin ups: 5

WOD: 11 + 9 (#40 lb KB)
Gassed out really early in the 3rd round