Warmups
Just a normal warmup during Monday Night’s Mobility Class.
Strength: Deadlift
Work up to a heavy set of 3 touch and go reps
WOD: Jackie (Will run in heats every 5 minutes)
- 1000 M Row
- 50 Thrusters (45#, 35#)
- 30 Pullups
Competitors’ Class at 7:30 PM
Strength Work
Partner WOD: Partner WOD from upcoming Western Massacre
AMRAP in 3 minutes of thrusters 115/83lbs
Rest 30 sec
AMRAP in 3 minutes of rope climbs 17′
Rest 30 sec
AMRAP in 3 minutes of hand-release push-ups
Rest 30 sec
AMRAP in 3 minutes of deadlifts 225/150lbs
Rest 30 sec
AMRAP in 3 minutes of double-unders
DL: 215# (PR)
WOD: 12:18 w/ 2 blue bands (those thrusters were deceptively hard)
DL: 105#-125#-145#
WOD: 10:54 with ring rows.
7:40 rx. Fun to be back on the ergometer.
DL: 315# Triplet
WOD: 7:44 – First time dating Jackie! Loved it.
10:38
Used 55# kettle bell for thrusters
First CF workout in several months, going to feel it in the morning!
Have fun everyone!
DL: 145 (3) (165 for 1)
WOD: 11:16 (green band)
DL:305
Wod:8:40 Rx
Didn’t make it all the way through the front squats for the Vet’s WOD (145, 155, 165#), but had a great time partnered up with Bert for the finisher (427 reps). Exactly what I needed after a rough day.
Deadlifts-3 @115 def could have gone heavier but i havent been tin a while so was working on form
Wod: 13:38 with Jumping pullups
Wow, the Veteran’s WOD front squats were a killer! Congrats to Donna as she was the only one to finish after Paul and I were forced to drop the weights … more than once I might add.
The second half was challenging and yet more fulfilling as Paul and I killed the partner WOD. Granted, the rope climb was much harder than I anticipated.
3 RM DL @ 405 lbs
Jackie @ 9:04
I’ve been Crossfitting for almost two weeks now and love it. Except for my sandpaper ripped hands…