Wednesday, 1/28/2015

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Dennis Wk 3 CAL

The Capital Affiliate League matches will be held at CrossFit Chantilly this Saturday, 1/31/2015 from 1 p.m. – 3 p.m.

Mobility:
Squat

WOD:
“Karen”
150 Wall Balls (20#/14#, 10’/9′)
Compare to 8/27/2014

Core/Accessory:
4×25 Banded Leg Curls

3×8 Kettlebell Wimdmills

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  One thought on “Wednesday, 1/28/2015

  1. January 28, 2015 at 7:19 am

    12:03 12# ball

    108# 1RM FS (PR)

    Like

  2. Palma
    January 28, 2015 at 8:41 am

    14:17 8#ball, 9′
    4×25 banded leg curls
    3×5# windmills

    Like

  3. jenniferlourdes
    January 28, 2015 at 10:41 am

    WOD: 10:00 RX

    Core/Accessory:
    2Γ—8 26# Kettlebell Windmills
    Lots of mobility and practiced ring dips and pull ups

    Like

    • January 28, 2015 at 1:06 pm

      Wow, that’s awesome Jen! I’m sooooo nervous about this one! 😁

      Like

  4. BritLuko
    January 28, 2015 at 1:59 pm

    I can’t come in today, but I’m terrified to do this one again (soon) without the excuse of coming back from 2 weeks off and a spinal tap. No excuse to not beat my last time.
    eeek.

    Like

  5. January 28, 2015 at 4:19 pm

    Comp Strength:
    30 minute running clock
    AMRAP at each station;
    0-5
    Calorie Row: 86
    5-10
    Bench Press @225# : 7
    10-14
    Calorie Row: 68
    14-18
    Bench Press @205#: 10
    18-21
    Calorie Row: 50
    21-24
    Bench Press @185#: 11
    24-26
    Calorie Row: 31
    26-28
    Bench Press @165#: 10
    28-29
    Calorie Row: 12
    29-30
    Bench Press @135#: 7

    This was awesome. Tuff on transitioning though.

    Like

  6. Daniel
    January 28, 2015 at 9:33 pm

    11:36 Rx

    Like

  7. Tristan j.
    January 28, 2015 at 9:39 pm

    8:21 RX

    Liked by 1 person

    • January 28, 2015 at 9:44 pm

      BEASTLY!!! Great job man!

      Like

    • Tristan J.
      January 31, 2015 at 10:54 am

      Correction per Coach Dan’s picture this was 8:18

      Like

  8. January 28, 2015 at 10:49 pm

    WOD: 15:27
    14# (never knew that the ball had to touch the top of the red line – thought we only had to reach the red)
    Soooo no rep, no rep and no rep! 😭

    After core was complete, I decided to stay and do Dan’s WOD – push cleans, squats and push jerks. 😳

    Like

  9. Loren L
    January 28, 2015 at 11:49 pm

    WOD 12:27
    12#
    Last time I did 8# and 14(ish) minutes so yay! Also my first time using the 12# ball

    WOD 2 (Dan’s WOD) 12 Min
    EMOM
    3 Clean
    3 Front Squat
    3 Jerk
    If you make it to 10 Min add 1 rep to each move (so min 11 do 4-4-4, min 12 5-5-5…)

    Core Complete

    Like

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