Monday’s WOD
February 22, 2010
*Reminder of the stretching session tomorrow night at 7:30pm ($5)
For time:
50 Wall Balls
40 Double Unders
30 Kettlebell Swings
20 Overhead Walking Lunges
10 Box Jumps
Heidi LOVES shoot-throughs!
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Categories: WOD's
CFWU X 3
Strength 1-1-1-1-1 I am so happy to be back to one’s for awhile.
Press 45-50-60-65-70(F)
WOD
50 wallballs (10 lb.)
120 single unders
30 KBS (25 lb.)
20 overhead lunges (10 lb.)
10 box jumps
Time 10:53
Great job am crew.
Stretching/ mobility
CrossFit Total
Back squat- 225-255-275 (thought I did 285 and pr’d but then a second look at the weight
, ah well matched my 1rm)
Shoulder press- 135-155(f)-145
Deadlift- 315-345-385 (matched 1RM and felt GOOD)
Total- 805 that is a 60lb PR
then,
For time:
50 Wall Balls
40 Double Unders
30 Kettlebell Swings
20 Overhead Walking Lunges
10 Box Jumps
6:47! Damn you double unders haha
Good job all, Finally a rest day
Warm up
Cleans 1-1-1-1-1
135-155-185-205-215(failed twice) know i can get this next time.
WOD
50 Wall Balls #20
40 Double Unders
30 KBS #55
20 Overhead lunges (#45)
10 Box Jumps
Time: 5:49
This workout felt great really enjoyed this one. Great job am crew.
Hey Kevin.I’m gonna cancel for tonight,Thanks!
Did this with Ed after the group this morning.
50 Wall Balls #20
40 Double Unders
30 KBS #53
20 Overhead lunges (#45)
10 Box Jumps (20″)
4:25 (i think)
Push Jerk – 1RM
95-125-155
Stopped due to sore shoulder. It also made the WOD more interesting.
WOD:
50 Wall Balls (20#)
40 Double Unders
30 KBS (35#)
20 Overhead lunges (45#)
10 Box Jumps
Time: 8:23
Happy Monday!
wu x3
OHS 5-5-5-5-5
15-35-55-55-65
WOD
12:27…..WOW. and much like ED..Damn you double unders indeed
You did great man, Really hard push at the end!
Bon job!
4h15 open for tonight.
Changed it for tomorrow morning!!
Shirts are in!
Hey Kev…. Sooo. these shirts. are they crossfit shirts for anyone?. Or pre-ordered for the games of for people that ordered them from before?. thanks.
They were all pre-ordered. You can get them on the crossfit main site if you want. I’ll be making another order of cf moncton shirts soon though.
CFWU x 3
Strength – Press
5-5-5-5-5
65-75-85-95-105
WOD For Time
50 wallballs 20lbs
40 Double Unders
30 KBS 40lbs
20 overhead Lunges 45lbs
10 box jumps
Time 7:40
WOD
50 wallballs (14lb)
40 DU
30 KBS (35lb)
20 overhead lunges (35lb)
10 box jumps
Time: 6:07
did all wallballs, KBS and box jumps in a row. 2 sets for lunges and DU were very frustrating… but all in all I liked this workout:)
CFWU x 3
Strength Overhead Squat 5×5 45 lbs I look like a retard doing those. Still working on it.
WOD for time
50 wallballs (20lbs)
40 doubles unders
30 kBS (24Kg)
20 overhead lunges (45lbs)
10 box jumps
10:30
It’s a work in progress. You’ll get there little buddy!
– Front Squat 1RM –
Warm-up set: 45-135-155-185-205
Work set: 225-230-235-245 (PR)
WOD modified:
50 Jumping squats (45#)
40 DU
30 KB snatch (35#)
20 walking lunges with 35# kb
10 box jumps (19#)
7:51
CFWU x3
Shoulder Press x1
125-135-140-145(PR)-150(F)
WOD
50 Wallballs @20 lbs
40 DUs
30 KBS @40lbs Dumbbell
20 Overhead Lunges @45lbs
10 Box Jumps
8:24
Had to do the DUs in 1s and 2s.
WU x 3
Strength = OHS x 5
5-5-5-5-5
65-70-75-80-85 (PR by 10) My right wrist HATES this lift.
WOD
50 Wallballs @20 lbs
40 DUs (15 DUs mixed in with 75 singles)
30 KBS @35lbs
20 Overhead Lunges @35lbs
10 Box Jumps
Time: 8:31
I was on yer tail Dan! Great work on the Overhead Lunges!
Great work 6:30 Crew!
CW x 3
Push Press @ 1 rep : 65-75-85-95-105PR
WOD:
50 Wallballs @14 lbs
40 DUs
30 KBS @ 35lbs
20 Overhead Lunges @ 35lbs
10 Box Jumps
Time: 5:22
Next time, I am doing the 50 WallBall straight.
I did 35 and then did sets of 5! (ew)
Great job 6:30 crew. Way to go Jo! You are rocking at this crossfit stuff.
You got this under 5 next time!
YUPPERS. I am going to try to beat your time. hehe
CW x3
Strength 1-1-1-1-1
Shoulder press 60-70-80-90(PR)-90(PR)
WOD
50 Wallballs (14#)
40 DUs
30 KBS (35#)
20 Overhead Lunges (25#)
10 Box Jumps
Time: 9:51