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Michelle F, Sharon S & Bekah B
6 rounds
*time each rd individually
3 Sumo Deadlifts 80% of 1 RM
15 KBS 70/53
200m run
*Post weights and time to comments
6 rounds
*time each rd individually
3 Sumo Deadlifts 80% of 1 RM
15 KBS 70/53
200m run
*Post weights and time to comments
23 comments:
Warmup: 215# 1rm sd. WOD: 175# 44# kb. My times were 1:29, 1:25, 1:25, 1:28, 1:29, 1:29.
1st time with the 6AM crew.
125# SDL 35# KB
Times: 2:01, 2:01, 2:01, 2:01, 1:55, 1:48
Thanks to Clayton and Julia for the kb tips
Warmup: 95# SDL
WOD: 75#SDL/44#KBS
- 1:28
- 1:36
- 1:35
- 1:36
- 1:36
- 1:28
WU
Loved the mobility stuff this morning. Felt good on my lower back. Got up to 200# on the 1RM of SDL
WOD
160# 53# KBS
1:37, 1:38, 1:36, 1:38, 1:41, 1:37
Loved this WOD! So this morning I still wanted to work on form. Yesterday I went really light in weight. Today, I wanted to go heavier and just be very thoughtful about form. I think the weight was perfect. It wasn't so heavy that I had to fight it. I could do it and be thoughtful. There were no more 44# KBs left, so I went up to 53# and it wasn't as bad as I thought it was going to be. I thought a lot about the hips and even dropped straight down to cycle more instead of swinging down. I felt like I had much better control of the KB. Funny, when you do it correctly things go much better. Thanks again Josh!
6 a.m. sumo deadlifts were smart and thoughtful this morning! And Frank I'm glad you liked the warmup this morning! nice job staying on pace or beating pace this morning everyone.
Holy hips!
Warm up got to 215#
WOD-170# and 44# KBS
1:43
1:46
1:47
1:37
1:39
1:36
something like that. All I know for sure that I was faster the last 3 rounds.
Way to move those last 2 rounds!
35# KBS
90# SDL
1:43
1:41
1:42
1:41
1:41
1:38
Warm-up: Made it to 3 reps at 265# on the sumo deadlift before I started to sacrifice form, so that's where I stopped.
WOD: 215# SDL/53# KBS
1:25
1:22
1:22
1:20
1:19
1:18
Big ups to Josh I. for setting a great pace!
Came back at 9 am to work on some squats.
10 rep 95# Front Squat
10 rep 135# FS
5 reps 155# FS
5 reps 185# FS
3 reps 205# FS
1 rep 225# FS (20-pound PR!)
10 reps of 14# Wall Balls OTM for 20 minutes.
warmup:185# Defintely a PR!!
WOD:135# 26#,and rowing
1:53
1:48
1:52
1:54
1:54
1:57
325# 1rm sdl
1:33
1:28
1:25
1:31
1:36
1:31
255# dl/53#kb
325# is pr
305# pr in warmup
Times:
1:39
1:36
1:32
1:33
1:35
1:25
245/44
140# warm-up... Never did this move before. Felt strange at first. Kettle bell was heavy for me, but I got through it thankfully. Thanks Keith for the push!!
WOD times:
1:39
1:39
1:43
1:44
1:49
1:42
100# / 35# kb
Warm-up: 195# 1RM SD.
WOD: 165# SD, 44# KB.
1:34 (confusion about # of KB swings)
1:21
1:24
1:23
1:24
1:21
Spent my morning chasing Lou and Josh.
Afterwards, 1 MU.
My first CrossFit session. Loved it. Thanks Angie!
70# SDL & 26# KBS
Times - 1:48/ 1:49/ 1:50/ 1:49/ 1:55/ 1:50
WU: 200#
Wod: 150#, 35#kb
1:38
1:40
1:38
1:36
1:39
1:25
Thanks for pushing me on those runs, Sharon and Katie!
Warmup: 160#
WOD: 100# / 26.5#
1:38
1:35
1:37
1:41
1:41
1:33
Shocked that rd #6 was my fastest! Thanks to Bekah & the girls in green for great pacing on the runs!
Sorry about Rd 1, I thought you asked "how many rounds"! Actually I wanted you to have to chase me for at least one round too!
Warm up 155#
125# SDL
26# KB
1:49
1:56
1:56
1:59
2:05
1:52
Fun night!
Warmup: 275# SDL - 25# pr
WOD: 225# SDL, 44# KB, 200M run
1:31
1:29
1:27
1:27
1:29
1:27
felt good on the sdl weight, next time i think i'd bump to the 53# kb.
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