15
Dec
Friday, December 16th
Heads Up! This Saturday is a Holiday Throwdown workout! Support your team!
Strength
Bench
5-5-5-5-5
Conditioning
6 minute amrap:
10 deadlifts, 155/105
30 double unders
Post all results to Comments.
Heads Up! This Saturday is a Holiday Throwdown workout! Support your team!
Strength
Bench
5-5-5-5-5
Conditioning
6 minute amrap:
10 deadlifts, 155/105
30 double unders
Post all results to Comments.
Bench – 135-185-225-245-255(4)
AMRAP- 4 rounds with 10 burpees instead of double unders
135-155-165-175-185(3)-185(2)
6 rounds rx
Tabata push-ups – 10
Pull-ups (started out as c2b, devolved gradually)
8-8-7-6-5
6am team accessory work is the best accessory work
you rocked the accessory work.
Bench – 65, 75, 80, 85, 90, 95(2 reps)
AMRAP – 6 Rounds @ 90
Correction! AMRAP – 5 Rounds @90
Bench Press: warm-up 65-75-85
working sets: 95-100-110-115- 120×3 reps (last 2 with slight help to get full extension)
AMRAP 6 Rounds #105 10 burpees
Team accessory work with 6am crew 🙂 recruited athletes 😉
Tabata push-ups
19-10-7-7-5-7-5-9 total 69
FPP 88765 C2B
how do you not have a muscle up yet??? also, love the blog photo!
That’s what I say….I think it is the transition (turn over I can’t get) photo is very cool!
Oh super PUMPED I made the website for today! thumbs up…
a) 10×3 BS, 225
10×3 def hspu
b). Yesterday Mainsite
– 27:45 total
Bench 205 PR
WOD 7+30 Rx, tripped up thrice
Bench
145-155-165-170-175(2)-155(5)
WOD
1 @ 115, 3 +10 @95.10 burpees instead of dubs
shoutout 6am accessory team
Tabata pushups
5-4-4-4-4-3 pullups
Oh bench 5×170# is a PR!
Bench
75-80-85-90(pr)-90
Conditioning
6+10 Rx’d, sloppy on the DUs
FS Amrap @95% of 4 rep max 185×5
MetCon: 3+5 Scaled to 135#. Working on good clean pulls from the floor.
Tebata: 4 rounds
:20 135# DL with red bands. :10 rest
:20 Handstand holds with parallel bars
Max strict pull-ups: 10 PR
Cashout: Crossfit Theory class with Matt
155-175-195-215/4-215/3
4 155. Burpies
20min EMOM
Even: 15 deficit push-ups
Odd: 15 deads w/ 52.5# dbs
**Failed push-up rounds**
7(14);9(14);10(13)
Despite the failures I will regret doing all those push-ups tomorrow.
70-75-80-85(3)-85(3)
5 – 10 DUs per round
95-100-105-110(2)
I feel weak
3+8 rx
125-135-140-145-150(2)
4 @ 135 and burpees
Bench 175-185-195-205-215(2 then fail)
WOD felt the need for GHDs so changed it to:
10 DL @ 225 & 15 GHDs
5 rounds with a nice push from Patrick.
80 on the bench
Metcon : 5+17 rx. Didn’t feel the dubs, but certainly felt the fran lung.
Sad to miss the throwdown tomorrow 🙁
5 rep bench
205-215-225-235-245(PR)
Metcon: 6+9 rxd
Can’t stop coughing ????
Fran lungs
Bench
175-185-195-205-215
Metcon
4 rounds with 225 on DL
Bench 5’s
Up to 88
Metcon
5+2 @ 103
Started at 10 dubs…but was punished with burpees. Punished, I tell you!
Bench: 75-85-95-105-115
Metcon: 7 Rounds Rx
last two rounds hurt my soul a little bit.
I got a PR 120×3 🙂 and yes I’m up this early to catch my flight…
Chest Press: 125-135-145-155-160-165
Metcon: 5 Rx
70lbs
6+7 rx’d
got up to 95# with Jo – thanks for all the technique tips!
6+10 with 15 dubs instead of 30 cuz mine are atrocious
pull-ups with Edward at the end!