Deadlifts x2
70-70-75-75-75%
This was the very first Hero WOD posted on CrossFit.com in 2005. Jeff was a part of the rescue mission for Murph and the other troops. In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.
“JT”
21-15-9 of:
Handstand pushups
Ring dips
Pushups
*20 min cap
Compare to Aug.6/14
Please cancel my 6 am, thanks.
I won’t be able to make my 6am class – can you please cancel.
Deadlifts x2
70% 70% 75%75% 75%
180# 180# 190# 190# 190#
JT
21-15-9
Shoulder press @ 50# (50%)
Assisted ring dips ( 12″ box)
Push ups
12:15
Loved this WOD!
Fun class Shane.
Welcome back Sturge xoxox
Great work Ange, you and Dom had a good race going!!!
Mobility
WU x 1 + 350m row
Group mobility
Strength: Deadlifts x2
70-70-75-75-75%
140-140-150-150#
WOD: “JT”
21-15-9 of:
Handstand pushups (scaled to Shoulder Press @ 35#)
Ring dips (scaled to parallettes)
Pushups
Time: 8:33
Great class Shane. Nice work everyone!
So fast!
Fast Kelly, I think we need to start getting you inverted and on the rings!! Fantastic work as always!
Mobility + WU x 1 + 350m row
Group mobility
Strength: Deadlifts x2
70-70-75-75-75%
115-115-135-135-165# – back help up OK, hinge don’t drop down
WOD: “JT”
21-15-9 reps
Handstand pushups – Shoulder Press 65#
Ring dips – Parallettes
Pushups
Time: 1745
Great job Mark, glad your back was feeling good today!
Mobility
WU x 1 + 350m row
Group mobility
Strength: Deadlifts x2
70-70-75-75-75%
55/85/95/115/125/135/135#
WOD: “JT”
21-15-9 of:
Handstand pushups (scaled to Shoulder Press-1st [email protected]#;2nd &[email protected]#)
Ring dips (scaled to parallettes)
Pushups
Time: 10:59
Great class Shane. Nice work everyone!
Nice work Stacy, those shoulder presses got brutal for alot of people!
Mobility + WU x 1
Group mobility
Strength: Deadlifts x2
70-70-75-75-75%
240-240-260-260-260
WOD: “JT”
21-15-9 reps
Handstand push-ups
Ring dips
Pushups
7 of 9 ring dips at cap (8 rep PR)
WUx1-350m row
Deadlift x2
270-270-290-290
“JT”
21-15-9 of:
Handstand pushups (scaled 85# press)
Ring dips
Pushups
Time–>17:49
Great work morning peeps!
Great work Gabe, you definitely didn’t take it easier with the scale. Heavy presses for the Wod!!
Mobility
WU x 1 + 350m row
Group mobility
Strength: Deadlifts x2
70-70-75-75-75%
105-105-115-115-115#
WOD: “JT”
21-15-9 of:
Handstand pushups (scaled to Shoulder Press @ 35#)
Ring dips (assisted)
Pushups
Time: 13:15
I knew the pushups would be hard, but they were even worse than expected. Probably should have used a box, they were not pretty!
Thanks for class Kevin. Nice work everyone!
Deadlifts x2
70-70-75-75-75%
115, 115, 120, 120, 120
Hero WOD: “JT”
21-15-9 of:
Handstand pushups (scaled to presses, 25#)
Ring dips (scaled to paralettes, knees bent)
Pushups
12:02
Pushups were excruciating!
Shane is an awesome coach. Thanks Shane!!
Awesome work as always Jackie! Are you trying to make me blush!! Lol, thanks!!
Deadlifts x2
175-175-185-185-185
Hero WOD: “JT”
21-15-9 of:
Handstand pushups (scaled with an abmat in the 2nd round. I need to get better at these..I had a few no reps for feet off the wall and not full lockout)
Ring dips
Pushups
DNF I was in the 3rd round 1 HSPU when time ran out. I’m happy I gave it a go Rx, just not there yet 🙂
Strength: Deadlifts x2
145# – 145# – 155# – 155# – 155#
WOD: JT (20 min timecap)
21-15-9
HS pushups (50% shoulder press @ 30#)
Ring dips (paralletes)
Pushups (20″ box)
Time: 13:53
Strength: Deadlifts x2
70-70-75-75-75%
155-185(3)-205(2)-225(2)-225(2)-225(2)
WOD: “JT”
21-15-9 of:
Handstand pushups (scaled to Shoulder Press @ 65#)
Ring dips (assisted)
Pushups
Time: 15:32
PR of 5# and 1:24.
Mob
WU x1
Group Mob
Deadlifts x2
WU 125# x5- 135 x3
155-155-165-165-165#
WOD: JT 20 min
21-15-9
Shoulder Press (40#)
Paralettes
Box pushups
Time: 12.06
(Aug 2014- 13.57)
– Mob
– WUx1
Deadlift
165×5-195×3-225×2-225-245-245-245
WOD:
21-15-9
– Shoulder press 65#
– Assisted ring dips
– Pushups
= 13:59
Last time DNF but with 75# shoulder press. Was worried about not being able to finish so went light, in retrospect I probably should have done 75# 🙂
Deadlifts to 185#
Wod with rx’d movements: got 6 ring dips in the round of 9’s
Deadlifts X2
210-210-210-235-235-235
Wod w/65# shoulder press
had last round of pu’s left at the cap.
Ring dips became very difficult for me and got pretty sloppy, need to work on these some more. .
Deadlifts x2
170-170-180-180-180#
WOD: JT
21-15-9
HSPU (abmat)
Ring dips (assisted)
Push ups
Time: 19:18
HSPU really took a toll on me today! Felt all around sluggish, so much sweat!
HSPU were the hardest part for me…but you stuck with them!
mob wux1+350 m row
deadlift
225×2 225×2 225×2
245×2 245×2 245×2
WOD JT 21-15-9
HSPU (shoulder press 65#)
ring dip
push up
time 8:26
Fast Gilles, time to start working on hspu’s!!
Group Mob
Deadlifts: X2
135 x5- 245×3 – 285 – 285 – 295 -295 – 295
Wod Rx’d
Time: 15:36
ermahgerd that shoulder pump!
Thanks Maria
Great job 7PM
Fast time CAM!!!
Nice work tonight Cam!
Mob + WU x1
Group Mob
Deadlifts x2
WU 95# x5- 105# x5
130-130-140-140-140#
WOD: JT 20 min
21-15-9
Shoulder Press (2×55# 1×35#)
Paralettes
Box pushups (couldn’t do 1 push up from the ground, arms = Jelly)
Time: 10:46
Thanks Maria! Great job everyone 🙂
I know! The push-ups were ridiculously tough!
No one loved those Pushups today!!! Haha, great job!
I keep getting arm workouts this month, arms constantly like jelly
MOB & WU (x1)
Deadlifts (x2)
Wu – 50 (x5) 55 (x3)
60-60-65-65-65
WOD: JT 20 Mins
Hspu (did shoulder press) 40
Ring dips (did paralettes)
Push ups Rx’d
Time 10:41
Excellent class
Thanks Maria
Great job tonight! A little extra fitness too 😉
Great job buddy, hope your arms work for the rest of your holidays… Lol
Wod-hspu’s, assisted ring dips,pushups
3 hspu’s in last round
Dead Lifts x 2
135-135-145-145-145
JT
21-15-9
HSPU with Ab Mat + 10# Plate
Assisted Ring Dips with 12″ box under feet
Push Ups
Time = 17:43
HSPU felt pretty good. I agree with Coach Shane that it might be time to progress on these by ditching the 10# plate.
Push ups were really tough.
Your hspu’s look really good, time to ditch that plate!!!
Mobility
WU x 1
Group mobility
Strength: Deadlifts x2
70-70-75-75-75%
95-95-105-105-105
WOD: “JT”
21-15-9 of:
Handstand pushups (scaled to Shoulder Press @ 35#)
Ring dips (assisted)
Pushups
Time: 16:44
Push-ups were very snake like I should have used a box
Running clinic run 200m 10 times with 1:30 rest between ally runs were between 1 min and 1:10 pretty consistent I think.. My middle 2 were the slowest.
Mobility and Wu x 1
Group mobility and Wu
Strength deadlift x 2
265 x 5
315 x 3
355/ 355/ 385/385/385
Wod ” JT ”
21-15-9
HSPU
Ring dips
Pushups
Did 12 ring dips Rx, then used a box but kept the dips very strict
10:26, no pr but still a fun sweaty mess.
Thanks Maria! Great class
DL:
135-165-165-175-175
JT
Scaled:
Shoulder press 35#
Assisted ring dips (feet on floor)
Push-ups (30″ box)
15:01