Monday, 10/13/2014

Mobility:
Hip Flexors

WOD:
4 Rounds:
10 Front Squats (95#/65#)
15 Push-Ups
30 Double Unders
Compare to 3/13/2014

Core/Accessory:
Accumulate 2 minutes of side planks (each side)

100 band pull aparts

Post your results to the comment section.

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  One thought on “Monday, 10/13/2014

  1. October 13, 2014 at 8:15 am

    Smolov:
    275x3x1
    325x4x1 (PR)
    345x2x1
    345x1x6

    WOD:
    5:42 Rx’d
    Stupid stupid stupid double unders!!! Could not stop it from catching my toe all over the place. This could’ve easily been a sub-5 WOD for me otherwise. Ugh!

    Like

  2. Karen O'Donnell
    October 13, 2014 at 10:07 am

    WOD
    14:03 65lbs, PUs on my knees, DUs

    Liked by 1 person

  3. October 13, 2014 at 11:14 am

    9:36 @55#, push-ups Rx’d, 90 singles
    Squats:
    Worked up to 3 x 5 at 104 #

    It was seriously a Columbus Day fiesta at the 10 AM there were 16 people!!!!!

    Like

    • jenniferlourdes
      October 13, 2014 at 11:24 am

      I love a good crowded 10am fiesta!!! 🙂

      Liked by 1 person

    • October 13, 2014 at 4:29 pm

      There were 17. Definitely a party at 10 a.m.!

      Like

      • jenniferlourdes
        October 13, 2014 at 6:48 pm

        We will need velvet ropes and a bouncer next Monday federal holiday!

        Liked by 1 person

  4. jenniferlourdes
    October 13, 2014 at 11:26 am

    WOD: 10:30
    Front Squats 65#
    Push-Ups mostly on knees as my wrists are still sore from Friday’s heavy Fran thrusters
    ~75 Singles with a dozen or so Double Unders sprinkled in there each round

    Core/Accessory:
    Accumulate 2 minutes of side planks (1 min at a time each side)
    100 band pull aparts (blue band)

    Like

  5. StaceyD
    October 13, 2014 at 11:33 am

    WOD: 16:43 @ 65#, push-ups from knees and single unders
    Thanks 10AMers for cheering thru that last round, sooo happy to Rx the squats!!!

    Core completed. Pull-aparts with red band.

    Like

    • jenniferlourdes
      October 13, 2014 at 11:37 am

      I knew you had it in you! Way to go!

      Like

  6. October 13, 2014 at 12:47 pm

    WOD:
    6:02, RXd
    Core completed

    STRENGTH/SKILL
    Cleans: 5×2 @ 145#, played with 165
    PUs: 6×5, Strict progression worked in between clean sets

    Like

  7. Coach Cat
    October 13, 2014 at 4:30 pm

    9:52 from the rack

    Like

    • sburks1
      October 14, 2014 at 7:25 am

      Yea!!! ¡

      Like

  8. October 13, 2014 at 5:59 pm

    4:56 rx’d

    *6 minute PR on the army ten miler yesterday(1 hr 13 min)! Didn’t “prepare” for it, just did my regular daily crossfit stuff so I guess I’m doing something right

    Liked by 2 people

    • October 13, 2014 at 6:23 pm

      Great job on both accounts!! I actually PRd my half marathon by nearly 20 minutes after only doing CrossFit for 8 months and no distance running. Kinda neat what strength and stamina combined can accomplish.

      Like

      • October 13, 2014 at 6:31 pm

        Thanks man! I guess I should give some credit to cats programming too..

        Like

    • sburks1
      October 14, 2014 at 7:23 am

      Killin it!

      Like

  9. October 13, 2014 at 7:26 pm

    8:38 rx last time I did 11:12rx so that’s like at 2.5 min pr

    Like

  10. October 13, 2014 at 7:29 pm

    7:04 rxd
    That was painful after having been off for 3 weeks. Good to be back though, hopefully it will be a smooth transition.

    Liked by 1 person

    • sburks1
      October 14, 2014 at 7:23 am

      Welcome back bro!

      Like

  11. October 13, 2014 at 7:59 pm

    WOD:
    14:44 rx’d the front squat and DU’s but scaled the push ups w/ hands on box.

    It pretty much sucked and I wanted to give up by round 3. That’s what I get for only working out once last week … Ugh! I blame the hubs for having to travel 😩

    Like

  12. October 14, 2014 at 6:18 am

    12:17 – 95#, singles 3:1

    Like

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