3.18.15 – WOD 



Athlete: Ron P. with a full effort during 15.3. 

Wednesday

CrossFit

Strength: 

Find a 10RM Deadlift 

WOD:

With a 10 minute running clock:

30 Shoulder to Overhead, 95/65 pounds

30 Goblet Squats, Blue/Pink

20 Shoulder to Overhead, 135/95

20 Goblet Squats, Blue Pink

10 Shoulder to Overhead, 155/105

10 Goblet Squats, Blue/Pink

AMREP of Shoulder to Overhead, 185/115 

Warm down:

6-8 minute Row, slowly

3 x superset of:

30 Russian twist w/ medball

15 Supermen

BaseFit

WOD:

For time:

Run 1,200 meters

5 x of:

20 Walking Lunge Steps

10 DB Push Press

Rest 2 minutes 

Run 800 meters 

5 x of:

20 KBS

10 HR Push-ups

Rest 2 minutes 

Run 400 meters 

5 x of:

10 Burpees

10 Pull-ups 

Warm down:

Same as CrossFit 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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8 Responses to 3.18.15 – WOD 

  1. Jd says:

    5:15 am CF

    Paul F 190#/120 (75,95)
    Nicole L 190#/72RX
    Rick P 135#/129 (65,95,115)
    Danny N 295#/102RX
    Tommie D 315# 120RX
    Vince 185#/100 (75#,95#)
    Lani 113#/80 (53,63)
    Michelle 85#/47 (55,65)
    Jamie M 275#/101Rx
    Sonia 155#/106 (55,65,75)
    Autumn 150#/67 (65,85)

    6:30 am CF

    Sarah F 135#/101 (53,63,63)
    Justin F 225#/100 (95)
    Ryan O 365#/132RX
    Derek 285#/102RX
    Jodie 115#/107 (55,65,70 26#kb)

    7:45am BF

    Brandon 42:38 44#kb/20#s DB
    Jeff 50:24
    Jamie 50:35 26#kb/12#sDB/green
    Jersey 47:29 35#kb/15#s DB/blue
    Berta 51:23

  2. WW says:

    9am

    Denise – 205 10RM/110 reps Rx
    Rocio – 173 10RM/121 reps 45-55-60
    Josh – 340 10RM/145 reps subbed 25# plate and bench dips

  3. WW says:

    12pm

    Amy – 135 10RM/100 reps 55/65
    Rachel – 155 10RM/103 reps 55/75/95

  4. WW says:

    4pm

    Matt – 355 10RM /125 reps RX
    Chris – 215 10RM/112 reps 45/55/65
    Kristina – 128 10RM/109 reps 15/45/65
    Tali – 140 RM/126 reps 38/48/58
    Tim – 315 8RM/126 reps 75/95/135/155
    Alex – 265 10RM/103 reps RX
    Bonnie – 225 10RM/76 reps RX
    Lore – 133 10RM/133 reps 33/43/53/58
    Heather – 205 10RM/101 reps RX
    Jennifer – completed
    Annie – completed

  5. WW says:

    5pm

    Nick – 375 10RM/128 reps RX
    Jason – 335 10RM/90 reps RX
    Dom – 320/120 reps RX
    Mike – 300/122 reps RX
    Danielle – 205/105 reps RX
    Luis – 315/120 reps RX
    Nick M. – 235/80 reps 95/115
    Steve – 250/81 reps 95

  6. Sarah Fisher says:

    5PM Basefit
    Annie 45:30
    Blake 44:00
    Adriana 51:47
    Cindy 50:13
    Tiffany 36:03
    Chantelle 36:00
    Jeff: ?
    Casa: 34:15

  7. Sarah Fisher says:

    6PM
    Veronica 225 10RM/102 Rx
    Manny 225 10RM/104 reps 75/95/135
    Kim 165 10 RM/120 reps 65/75/95
    Bre 175 10RM/105 Rx
    Jeff 165 10RM/100 Reps 75/95/135
    Erin 103 10RM/78 Reps 65/75
    Marcie 83 10RM/140 reps 43#
    Errol 315 10RM/100 Reps RX
    Brett 275 10 RM/ 122 Rx

  8. Coach john says:

    7pm crossfit

    Warren 265/ 101 reps RX
    Garey 345/ 134 reps rx
    Jubani 265/ 107 reps rx
    Andres 285/ 107 mod
    Tony 305/ 120 reps rx
    Jim 225/ 101 reps mod
    Zachary 225/ 104 reps mod

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