Open WOD 2

CF posted the second Open wod today. We decided to do it tonight at CFC.

Games Open Workout #2
Complete as many rounds and reps as possible in 15 minutes of:
155/100 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24″ box

Rounds: 8 rnds plus 3 deadlifts

I, once again, had back trouble with the deadlifts. Ugh, I have to get the weight off of my back.

Mary

Not my favorite:

"Mary"

As many rounds as possible in 20 minutes of
5 Handstand Push Ups
10 Single Leg Squats
15 Pull Ups

Rounds: 12

That is a PR, but I am not sure by how much.

5x5 overhead squats

We figured tonight would be a heavy day.

Overhead squats
5, 5, 5, 5, 5

Weight: 115, 135, 155, 165, 175(PR)

I thought I was going to be stuck at a low weight because my wrists hurt. But, they seemed to losen up as I got heavier.

Burpees, Sit-ups, KB Swings, Pullups, and HSPU's

I was challenged to finish in under 15 minutes tonight. Not only did Coach Patrick finish in 15:02, I wanted to beat Michelle Kinney, who did it at Men's RX.

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Time: 14:28

I did it. The only move I wish I were better at is the HSPU's.

Grace

Did not want to start the week this way. Oh well, unknown and unknowable. You do what is prescribed:

"Grace"

For Time;
30 Clean and Jerks at 135 lbs

Time: 3:01

Not my best.

Games Open wod 1

We are doing the Games Open wods at Crossfit Confluence on Saturdays. This was the firs one.

AMRepsAP in 10 min
30 double unders
15 power snatches at 75 lbs

Rounds: 5 plus 15 DU's

Not too bad. The firebreathers got 9 plus rnds.

4x10 front squats

I don't like font squats. Nonetheless:

Front Squats
10, 10, 10, 10

Weight: 175, 175, 185, 190(PR)

It was tough to get motivation tonight.

Deadlifts and one arm snatches

Thursday's workout killed my back:


As many rounds as possible in 12 minutes.
5 Deadlifts
10 KB(DB) snatches, each arm

Rounds: 7

Ouch

OHS and Jumping Pullups

I really did not want to do more squats and pull ups, but I worked hard:

For time:
21 Overhead squats
50 Jumping pull ups
15 Overhead squats
35 Jumping pull ups
9 Overhead squats
20 Jumping pull ups

Time: 4:44 at 95 lbs.

The OHS felt slow. Probably because of the 100 squats I did yesterday.

Angie

Starting off the week with a burner:

"Angie"

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Time: 15:43

That is a PR. Still Ned increase the speed of my sit-ups

Snatch, OHS, Push Jerk

This was a surprisingly technical wod. Throw in intensity, and people began to buckle.

Three rounds for time:
21 Power snatches at 65 lbs
15 Overhead squats at 65 lbs
9 Push jerks(behind the head, snatch width grip) at 65 lbs

Time: 8:03

I was challenged to come in under 9 min. Glad I could deliver.

Single Clean and Jerk

I was exhausted again tonight. After the Filthy 50 last night, my body was achy. But, pushing through . . .

Clean and Jerk
1, 1, 1, 1, 1, 1, 1

Weight: 185, 205, 215, 225(f), 225, 205, 185

My PR is 230. I was not expecting to hit my old PR or hit a new one. I was happy with 225 for tonight. It is amazing how easy 225 has become to clean

The Filthy 50

I was pretty exhausted tonight. But, I wanted to push through this wod and finish in under 25 minutes.

The Filthy 50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

time: 22:30 (PR)

Not too bad. I am happy with the time, but I want to do more unbroken.

Cindy

After a rough weekend, we started off the week with a tough one:

"Cindy"

5 pull ups
10 pushups
15 squats

Rnds: 17 completed

This was done with chest to bar pull ups and hand release pushups.

Run/squat cleans/pullups

I was looking forward to this wod. It was a variation of the hero wod "Badger."


5 rounds for time;
400m Run
15 Squat cleans
15 Pull ups

Time: 24:30

It was not 24:30, but I did not write down my exact time. It was 24 something.

Run/Wallballs/box jumps/pushups

This was a nasty Metcon on paper. It was supposed to be rowing and not running, but with the nice weather, we headed outside.

Run 400M

then

16 min AMRAP
15 Wallballs
15 box jumps
15 pushups

Rounds: 6

I was one rep short of 7 rounds. I really need to work on my box jumps. I don't seem to have the lung capacity to keep them up. But, that does not make sense