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Fitness
MoFo
A. Every 75 Secs for 10 Sets
Even – 5 x Back Squats
Odd – 5 x Push Presses
B. 12 Min AMRAP
90 x Single-unders
14 x Burpee Box Jumps
Performance
MoFo
A. Every 75 Secs for 10 Sets
Even – 5 x Back Squats @ 80%
Odd – 5 x Push Presses @ 80%
B. 12 Min AMRAP
30 x Double-unders
14 x Burpee Box Jumps @ 24inch/20inch
Sport
Level 2
A. Every 75 Secs for 10 Sets
5 x HSPU
5 x T2B
Level 1
A. Every 15 Secs for 16 Sets
3 x HSPU @ 4inch/2inch Deficit
B. 12 Min AMRAP
30 x Double-unders
14 x Burpee Box Jumps @ 24inch/20inch
Optional Accessory
A. 5 Min AMRAP
Rope Climbs
-Post results under comments
A. Back squats: 85, push press 45- feeling a little sore
B. 4+90+12- fitness
CrossFit Flathead:
4 rds:
200m run
21 push-ups
3 tire runs
Broad jumps down
Walking lunges back
Farmers carry down/back with weight
17:32
A. MOFO with Amy K— 90# PP; 135# BS.
B. 5 rounds of Fitness with a few attempts at DU– no dice.
A. 155 BS 95 PP
B. 5 +30+9
A) MoFo with Jen F
BS. 135 and Pp 90
B) Performance 5 rounds.
Ran a mile before the workout. Haven’t run a mile since July ’12 for the Jerry WOD. What a difference a year makes.
A. MOFO with Angela. Back squat 165# knee was sore. Push press 105#. Like doing these lifts.
B. 3 + attempted 5-10 DUs in the first few rounds +90 singles + 5 burpee box jumps. What a morning!
95# back squat
45# push press
6 rounds singles and box step ups
15 min AMRAP at Crossfit Detroit Lakes
3 front squats at 75% ( I did 135 rather than 150 because I felt a lot of pressure on my back)
5 pull-ups
10 push-ups
10 rounds. Not going to lie, it totally kicked my butt. Must be all the time away from the gym and all the sun I got today.
I also went on a 3 mile run this morning (just in case I didn’t make it to the gym).
A. MoFo w/ Renee
Back Squats @ 85lb, Push Presses @ 55lb
Liked it other than shoulder got tweaky on last set of PP so I stopped 2 reps short.
B. Fitness – 4+40
Burpee Box Jumps = brutal
Level 2 sport
A: done
B: 6+29
A. BS @ 145lbs, PP @ 85lbs
B. 4+8
All DUs and All box jumps…
This was my first WOD that I did all DUs on!!!! I think I finally have them figured out….
A. BS at 225 PP at 135
B. 5 rounds with SU. I saw this wod online last night, and that annoying voice in my head said, “oh f*** that, just skip it!” And I was like, “shut up, don’t tell me what to do!” So I forced myself to show up today to do this metcon.
A.) Solo MoFo…. Push Press @ 155. Back squat 275, 275, 295, 295, 315….Had a really hard time warming up to the weight, at 5:30 am, I wanted to complete the MoFo at (315). Wasn’t until I got that first set at 295 that I felt warmed up.
B.) 4 plus 34. Did a wicked mix of singles and double unders! First set hit 20 DU’s, then 10, then like 2, then like 5….Like I said, it was wicked!