Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)
Post load, rounds, and reps to comments.
This time last year… TomW wrote “My CrossFit Story… so Far.”
Here’s a link to the mainsite when it was there. It has some of the weights the gals used.
http://www.crossfit.com/mt-archive2/007060.html
20 min AMRAP: 7 Rds + 1 BS ; BS #45/ Lunge #20
HAPPY NEW YEARS EVE!!!!!!!!!!!!!!!!!!!!!!!!
BS #95 correction..
3rm bench press – 245# – 250#(x2)
I think had I rested longer than 4 mins I may hav gotten 250# but all in all 245# was better than expected given that I haven’t benched in forever. I think 255# was my 1rm last time I tested a while back so that appears to have increased
20 min amrap
50 unbroken double unders
25 unbroken overhead squats (65#)
Rounds – 8
Soul crusher right there. No double under misses til the last :30 when I was trying to rush and get a last set of 50 before the gong. Will be interesting to see how the legs feel tmro after 200 overhead squats
5 rounds + 2 Squats
All Rx’d
185# Squat
45# Dumbbell
6 Rounds + 12 Reps.
Went nice and light at 135 and 30#. Will beef up the weight in 2012.
6 + 4 LHL, this Metcon tasted like Jack Daniel’s Honey
WOC Ladies- Sorry about the confusion with the schedule today; my apologies to those who were affected. You are invited to attend any class tomorrow!
SCHEDULE TOMORROW (Sunday, Jan. 1st): We will be running a 10am, 11am and 12pm class.
Start 2012 right with a good sweat. Have a fun and safe night tonight. Happy New Year everyone!
Jumped in a WOD at CrossFit 312. It was a grip/forearm burner.
Wittman–7 rounds for time of the following:
15 overhead KBS (1pood)
15 power clean (65#)
15 box jumps (20″)
Time: 22:05 as Rx’d
KBS were mostly unbroken apart from one hiccup in round 7 when I lost my balance. PCs were broken up into sets of 5. Box jumps were slow and steady.
Came in to CFC an hour later to work on my back squat. Hit a 5# PR at 150#. This wasn’t a big jump from my last PR over 2 months ago, but I was still pleased to get one after such a grueling workout.
Happy New Year everyone! :D
Just curious, but will there be any classes tomorrow?
20 min AMRAP: 7 rounds + 1 burpee
95# back squats
15# db lunges
Have a safe and Happy New Year!
3 rounds + 7 burpees (pushup/squat mod) @ 50#/15#
9 rds + 7 burpees
Subbed 225# deadlift for squats. Tried to game it for 1 round every 2 min to hit 10. Worked for the first half then was playing catch up.
Metcon Rx’d at 185#/45# DB:
7 rounds plus 7 squats
I was hoping for 8 rounds but breakfast an hour before the workout was not a good idea.
Westside DE back squat/good morning strength work, then metcon.
AMRAP Rx’d @ 7rds +4squats
My legs were cashed after all of that…all unbroken, but I wasn’t able to move fast on anything.
Rx’d: 8 rounds + 4 back squats
Love this grinder, great coaching from Randy as always–somehow he always gets me to push harder on these. Had to break up the back squats by round 4-5, but really focused on depth and sitting back in my heels. Finished 8 rounds with a little more than a minute left but tweaked something in my hip overextending on the last lunge–stood around to make sure I was ok until the last 15 seconds then stepped up and knocked out squats until the time expired.
Legs still feeling it on Tuesday, but a good mental challenge.