AMRAP in 4 min
10 Pistols (alternating)
10 Toes through Rings
Rest 1 minute
Complete 3 cycles
Compare to Nov.15/11
Caylin sets up for a clean
Shooting Practice
Categories: WOD's
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Mobility
WU x 2 (no pull-ups)
Strength: front squats
5x 135-155-185-205-230
WOD: Shooting Practice
AMRAP in 4 min
10 Pistols (alternating) scale on 20″ box
10 Toes through Rings (scale v-snap)
Rest 1 minute
Complete 3 cycles
Score: 220 reps
Strength cleans x 5
65-75-85-90-95 (PR for reps)
WOD Rx’d
230 reps
PR of 80 reps!? And I used a box last time..well I guess I’m happy with that
Fun class good job 6amers
wow nice PR!
Wow! Great job!! Huge PR
Maria you did awesome this morning, freaking strong pistols and fast toes to rings!! you killed this WOD!!
Yeah, I would say thats a nice PR. Good Job Maria.
I couldn’t believe your results! I wanna be like you when I grow up
Wicked PR Maria!!! Great job!
Thanks for the nice comments guys
What???
Wow that’s awesome! “I guess I am happy with that” … well yeah!!
Nice work Maria!
good job girl!!
Great job darlin’ as usual
Way to go Maria!
Wow, great job Maria!
Mobility
WU x 2
Strength:OHS
15×5
20×5
25×5
30×5(Twice)
WOD: “Shooting Practice” Rx’d
AMRAP in 4 min
10 Pistols (alternating)
10 Toes through Rings
Rest 1 minute
Complete 3 cycles
Total Reps: 130
Warmup
No strength – massaged shoulder
WOD doing pistols standing on small box
188 reps
Reps increased each cycle. First time doing pistols that way. Bum is already sore!
Nice work on the WOD. Sounds like you were finding your groove as the rounds went on. I tried pistols standing ON the box once. Pretty scary! LOL! For these, the closer to the floor I am, the better (the only box I will be using is the one for my butt!).
Smart decision to rest the shoulder, and with the rest you will not lose time recovering from a possible injury. FYI – Great score.
WU x2(made it to 8 weighted pullups @ 35#)
Strength Push Jerk x5
115-130-140-150-160(PR 5#) Thanks to Oly Class last night form was pretty good.
WOD RX-Reps = 191
Less Reps BUT last time I needed a bench and could only do one round of Toes through rings before scaling to v-snaps.
Great sharing the bar with you Ron, and thanks to mi Elbita for pushing me on the pistols when my left quad was giving out.
All around an awesome morning.
Great score on the WOD, Trent! Amazing progress from using a bench and doing v-snaps…all the way to Rx! Awesome.
Trent, you keep getting stronger every day.
Anyone Rx-ing this WOD gets a virtual high five! Nice work Trent!
Awesome job on Rx Trent!
Nice!
Wux2
Strength. Over head squats x5
65 70 70 out of time
WOD. Shooting practice
Am rap in 4 min. 3 cycles
10 pistols
10 toes thru rings
Rest I min
- 202
Rob Brydges
Strength Push Jerk x5 (55 to 70) ; having an issue with these, cannot lift as much as usual, so went down in weight and to mechanics rehab … thanks Pat for the help. Weird, I usually really like Push Jerks!
WOD. Shooting practice
Amrap in 4 min. 3 cycles
10 pistols to 18″ black box
10 V snaps
Rest I min
Total: 250
HAHAHA “Mechanics rehab”
)
Love that and I’m right there with you Michele especially this week on jerks. (Must be something in the air
WU X 2
No Strength
WOD
211 reps
Mobility
WU x 2
Strength: Dead lifts x 5
185, 225, 275, 295×4, 305×3
WOD: “Shooting Practice”
AMRAP in 4 min
scale – 10 Pistols (alternating) 12″ box
10 Toes 2 Rings
Rest 1 minute
Complete 3 cycles
Score: 155 reps (first time doing Toes 2 Rings really hard could only get to 9 in a row it kill my time on each round for the last pistol)
Happy to see you were up on the rings, Gilles! Good job!
mobility
wu x 2
strength – Shoulder Press x 3
50, 55, 60, 65, 70(F), 70×1
WOD : “Shooting Practice”
AMRAP in 4 min
scale – 10 Pistols (purple bench)
scale – 10 V-snaps
Repeat 3 cycles
score total reps = 282 reps
cash out – couch stretch
Holy reps!! Nice score!
Mob / WU x 2
Strength: Push Jerk x 5
95-115-125-135-145 (PR reps)
WOD : “Shooting Practice” (modified)
AMRAP in 4 min of
– 10 Weighted Lunges w/ 45# plate
– 10 Toes through Rings
Rest 1 min, repeat 3 cycles
Total Reps = 207
WOD – Score = 285 (scaled)
18″ box for pistols
V snaps
Crossfit Kings Point Orlando again
Strength wide stance back squat on box to 225
Wod Rx
30 wall balls
20 Deadlift 155 #
10 HPC 155#
15 V ups
200 m run
30 wall balls
20 Deadlift
10 HPC
15 V ups
Time 9:42
WU x 2
Skipped strength practice some toes to bar
got 20 happy with that
WOD. Shooting practice
Amrap in 4 min. 3 cycles
10 pistols to 18″ black box
10 V snaps
Rest I min
Total: 304
mobility and wu
back squat 5rm to 130#
wod Rx’d: 199 reps… love the toes through rings… feels so playful… pistols are a good challenge for focus when tired
Nice job on Rx! I love toes through rings too, pistols not so much!
Nice job doing Rx Natacha! I’m with Maria. Love the TTR’s….pistols I could do without.
Awesome!
MOB
WU x 2
Strength – pushjerk for mechanics
65-75-85-95 (x5+)
Shooting Practice
AMRAP in 4 min
10 Pistols (alternating)
10 Toes through Rings
Rest 1 minute
Complete 3 cycles
Total: 170 reps
Hard to compare since last time I doubled the pistols by mistake so didn’t have as much transition time
I think I mostly counted this one right tonight (only caught myself once counting each pair of pistols insted of each pistol!)
Michele I was thinking about you when I knocked back the weight on my jerks and went after form tonight. So much to think about to get the mechanics right !!
I remember that, I was WODing with you when you were doing double pistols!
WU x1
Strength: cleans x 5
115-135-150-135-135 (went down in weight to practice form)
WOD:
AMRAP in 4 min
10 Pistols (alternating) (used grey bench press)
10 Toes through Rings
Rest 1 minute
= 183 PR of 9 reps
Great job Frankie! Congrats on the PR.
WUx2
Push Jerk
115×5 125×5 135×5 145×5 155×5
WOD
Standing on a box pistols
155
This was brutal my ass is so sore right now.
Mobility
WU x 2
Strenght Push Jerks
5 x 45-50-55-65-70
WOD “Shooting Practice”
AMRAP in 4 minutes
- 10 pistols (alternating) *Use 12″ box and 45lbs plate
- 10 toes through rings
Rest i minute
Repeat cycle 3 times
Score : 207
This one made me swear a little in my head haha !!! My hands are still numb
Swear out loud, it’s waaaay better!
Great score!
Well.. the word “shit” came out once by accident and Jeff pointed it out and made me turn red in front of everybody… or maybe I was red anyway because of the workout haha !!
Mobility
Wux1
OHS
115-115-115-115-115
“Shooting Practice”
AMRAP in 4 mins
10 Pistols (Milk crate+ #10 plate)
10 Toes Through Rings
Rest 1 min
3 cycles
Score: 178
Great job, Lance. You’re not far from doing pistols as Rx.
Mob
WU x 1
Strength :Cleans x 5
95-110-125-135- down to 105 to work on form
135 x 3
135 x 5, 135 x 5, 115 x 5 135 x 5
WOD RX’d
Score: 236
Great class 5:45! Lots of grunting and kudos to whoever brought in a CD with a Faith No More track on it (EPIC – pun intended)
Frig you got me by 6 reps you bugger!
Nice job!
Great job Eric!
Great score as Rx’d, Eric!
good job! This is your wod Maria and Eric!!
Wow man, nice Rx! Great work!
Thanks guys
Wod.
20″ box and toes thru rings (first time trying these….they’re fun)
178 I believe. the pistols took up some time. especially when you start laughing halfway thru them. I love this gym. Stress…..GONE!. thanks everyone, the last 2 months have been horrible for me and CFM really helps. Whether ya know it or not. you guys really helped alot
see yas tomorra
Happy to hear you were able to get rid of your STRESS! Some days that is my #1 reason for walking through the door at CFM. Great job on the WOD tonight. You seemed to really be enjoying yourself.
Really happy to have you with us, Kev! Glad you had a good wod today.
WUx2
Strength- Shoulder PressX5
65-75-85-95-105×3-105×4
WOD as Rx’d
Score:178
Cashout: couch stretch
Daily planks to 5min
Great job evening folks!
Mobility
WU x 2 (sub ring rows for pull ups)
Strength: Deadlifts (x5)
95(10)-135-185-225-245-265
WOD “Shooting Practice” scaled
4 min AMRAP
3 rounds of:
10 pistols (alternating) with 12″box and 25#plate
10 TTR’s
1 min rest
Total = 186
11 rep PR over same WOD (same box height) from Nov15/11…not huge, but I’ll take it.
Great job 6:45 crew!
Mob + WU*x2
*(OHS, GM, MU prog + Dips, HSPU (abmat), T2B, DUs)
Clean & Jerk 5-5-5-5 = 175# (PR 10#)
C&J take their toll quickly endurance-wise, next rotation do each separately to concentrate on technique/efficiency…
WOD Rx = 171 … Well, that was deceiving. Tougher than it looks. Good job all!
Mobility
WU x 2 (Moved to green band for pullups)
Strength: Shoulder Press
35,45,50,55,65 x 5
“Shooting Practice”
AMRAP in 4 minutes
10 pistols (alternating) to 20″ box
10 Situps
Rest 1 minute
Repeat 3 cycles
Completed 4 rounds each cycle
Total 240 reps
Ran 400m after. This week I’m starting to feel more comfortable. Thank you everyone at CFM. You’re all the best!
Mobility
WU x 2 (pull ups with lg black band)
Back squat x5
85-95-105-115-125
“Shooting Practice”
AMRAP in 4 mins
10 Pistols (used a 18″ box)
10 Toes Through Rings ( subbed vsnaps)
Rest 1 min
3 cycles
Score 168 reps
Did this WOD from our work as I had to cancel because of work
but was able to escape to do this one.
Mobility / WU x2 (first time did the pullups in a strict fashion with bent knees and the second time did dips)
Strength: back squat – 5x @ 130 / 140 / 150 / 160 / 170, which was a PR, very happy
WOD as Rx’ed (well toes to bars – smith machine) 240 reps. Really felt the abs in toes to bar tonight as I had to do them “strict” since the smith machine bar was too low and my feet would drag on the floor.
Ok i need to ask this…is is just me or is someone else’s glutes sore from this one?
Would have loved to do it with the 6:45 crew, but just happy I was able to get er’ done!
Mobility
Wux2
Push Press X5
25 45 45 50 55 (gotta learn to add plate weight lol)
WOD
AMRAP 4 mins
10 pistols to 18″ black box
10 situps
Rest 1min
Score 215
Great jot Tara !!!
Wod Rx 170 reps