Monday, 9/15/2014

Reps for MS:

Mobility:
Hamstrings

Strength:
3×8 Good Mornings @ 65% of 3 rep max

WOD:
AMRAP in 5 minutes:
20 Double Unders
5 Power Cleans (115#/75#)
Rest 1 minute
Repeat

Core/Accessory:
3×8 Ring Supermans

100 Band Pull-Aparts

Post your results to the comment section.

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  One thought on “Monday, 9/15/2014

  1. September 15, 2014 at 6:18 am

    GM @ 63#

    WOD: 5+10, 5+20 @ 65#
    Tuck jumps for DUs…thx Dan those winded me big time!!!!

    Like

  2. September 15, 2014 at 7:25 am

    STRENGTH – Squat – setting 1RM
    Lifetime PR @335#

    STRENGTH Pt2 – Good Mornings
    3×8@ 125#

    WOD
    RD1: 4+10 (didn’t realize I’d scaled up to 125 for first three rounds…Coach Dan saw my breakdown in form and got me straightened out…completed the rest of the rounds @95#.)
    RD2: 4

    CORE:
    Completed…like a boss

    Like

    • September 15, 2014 at 7:16 pm

      Nice squat Sam!

      Like

      • September 15, 2014 at 7:25 pm

        Thanks man…feels super awesome. Plus, that’s up 50# since June. Now is where the real work begins.

        Like

  3. September 15, 2014 at 10:08 am

    Smolov “Intense Cycle”
    237x3x1
    275x4x1
    310x4x3 (I failed rep on final set)
    310x5x1 (failed on 4th rep) living to fight another day!

    WOD:
    7 Rds / 6 Rds Rx’d + @135#
    Core complete

    Like

    • sburks1
      September 15, 2014 at 4:49 pm

      Dude… 0_0

      Like

  4. September 15, 2014 at 11:37 am

    Strength:
    3×8 Good Mornings @ 65#

    WOD:
    4 and 3+24
    Tuck Jumps instead of Double Unders
    Power Cleans 75# RX

    Core/Accessory:
    Done (red band for pull aparts)

    Like

  5. sburks1
    September 15, 2014 at 4:47 pm

    WOD:
    5/4rx

    Core completed like an executive assistant

    Like

    • September 15, 2014 at 5:03 pm

      So, are all executive assistants late for CrossFit every day? :-p
      Great output though, for realzies!

      Like

      • sburks1
        September 15, 2014 at 5:46 pm

        Must readjust to new traffic meaning to forgo the extra 5 minutes of sleep….

        Like

      • September 15, 2014 at 5:57 pm

        I’m willing to drive by your house at 0430 and lay on the horn as a pre-alarm reminder! Just let me know! 😉

        Like

  6. billy
    September 15, 2014 at 4:59 pm

    wod

    6+20/ 6 rxd

    Like

    • September 15, 2014 at 5:02 pm

      Great job! The sickness in me wants to do the OHS WOD you hit earlier! Maybe I’ll hit that at 0500 tomorrow!

      Like

      • Billy
        September 15, 2014 at 5:24 pm

        Do itttt! You’ll crush my time which means I’ll just have to do it again haha

        Like

    • sburks1
      September 15, 2014 at 5:46 pm

      Sick bro!

      Like

  7. Da-Da-Da-Daaavid
    September 15, 2014 at 6:19 pm

    strength: 5/4/3/2/1/2/3/4/5 bench press at 135/155/165/175/185/175/165/155/135

    wod
    6/5+12 rxd

    Core done like an employee of the month

    Like

  8. StaceyD
    September 15, 2014 at 6:21 pm

    GMs @ 55#

    WOD: 3+12 @ 70#, 2+20 @ 75#
    Matt says to go heavier on my cleans.

    Core complete.

    Like

  9. Cathy
    September 15, 2014 at 6:39 pm

    GM @ 80# max

    WOD
    3 + 12 / 1 + 24 RX

    Like

  10. September 15, 2014 at 7:13 pm

    GM 55, 75 , 80% … I think

    WOD 4+23/4 rx

    Strength
    1 mile 10:11 (5:00 @800)
    5 snatch grip complex 35, 40, 45, 50, 54

    Like

    • September 15, 2014 at 7:24 pm

      I lied… 4+23/4+20 rx

      Like

  11. September 15, 2014 at 7:21 pm

    GM @ 115

    4+17 / 4 RX @ 135#

    Like

  12. September 15, 2014 at 7:41 pm

    GM @ 55#

    WOD: 5+2/4+10 Rx

    Like

  13. Brian Elleman
    September 15, 2014 at 8:04 pm

    GM @ 135#

    WoD
    5 / 4+60 RX (singles)
    Completed core.
    1.25 mile run

    Like

  14. jasonyovich
    September 15, 2014 at 9:09 pm

    4/3+21
    135#
    3:1 SUs

    GMs 95#

    Like

  15. September 16, 2014 at 5:11 am

    4+16/4+10 – 3:1 singles, 100# cleans

    Like

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