Thrusters (last posed 3.12.13)
5 - 4 - 3- 2- 1- 1
WEight: 185# No PR
21 - 15 - 9
"L" Pull Ups
Sumo Dead High Pull (65#/95#)
Time: 9:59
Cash Out - 100 Double Unders or 300 Singles
Total time: 15:04
Mostly did the L-pullups in singles. Started slow on the DUs but managed to break out a few 15 and 10 DUs in a row toward the middle of the 100.
Thursday, June 6, 2013
Tuesday, June 4, 2013
Every Minute on the Minute - 12:00
8 - Burpees
3 - Shoulder to Overhead (75#/115#)
Completed all 12 rounds RX
first round took 35secs
Last round took 55 secs
15:00 of Core mixed w/Single, Double and Tripple Unders
8 - Burpees
3 - Shoulder to Overhead (75#/115#)
Completed all 12 rounds RX
first round took 35secs
Last round took 55 secs
15:00 of Core mixed w/Single, Double and Tripple Unders
Friday, May 31, 2013
20:00 AMRAP
12 - Wallballs
1 - Round of Cindy
8 - Hanging Cleans (135/115#)
Rounds: 6+12WB, Cindy, 1 HC
Pretty tired after 5 straight days.
12 - Wallballs
1 - Round of Cindy
8 - Hanging Cleans (135/115#)
Rounds: 6+12WB, Cindy, 1 HC
Pretty tired after 5 straight days.
Thursday, May 30, 2013 Mike's Last WOD
Strength and conditioning
Today is Mike Mastrianni's last class at CFSK so in honor of that he is picking tonight's wod. Thank you Mike for being such a huge supporter of the S&C classes and more so for being such an amazing friend. Best of luck buddy make us proud!
Strength
find 1rep max power clean
Wod
20 min AMRAP Partner WOD
12 lunges (115#)
10 burpees
100m run
Partner does 12 lunges then when complete will hold in rack position while the other partner does 10 burpees. Once the 10th burpee is complete, the other drops the bar and runs 100m.
Dont know how many rounds we did. Probably around 7 or 8. Very tough and challenging WOD. Holding 115# in front rack while someone does burpees sucked. Thank you Sean for going as fast as you can on those burpees!!!!
Best of Luck MIKE!!!
Today is Mike Mastrianni's last class at CFSK so in honor of that he is picking tonight's wod. Thank you Mike for being such a huge supporter of the S&C classes and more so for being such an amazing friend. Best of luck buddy make us proud!
Strength
find 1rep max power clean
Wod
20 min AMRAP Partner WOD
12 lunges (115#)
10 burpees
100m run
Partner does 12 lunges then when complete will hold in rack position while the other partner does 10 burpees. Once the 10th burpee is complete, the other drops the bar and runs 100m.
Dont know how many rounds we did. Probably around 7 or 8. Very tough and challenging WOD. Holding 115# in front rack while someone does burpees sucked. Thank you Sean for going as fast as you can on those burpees!!!!
Best of Luck MIKE!!!
Monday, June 3, 2013, Kelly
Kelly
5 Rounds For Time:
400 Meter Run
30 - Box Jumps
30 - Wallballs
Time: 30:47RX
Tough WOD. First time doing Kelly. REally slowed down on box jumps. Tried to make up for it on wallballs and the run but just got really tired after the 3round.
5 Rounds For Time:
400 Meter Run
30 - Box Jumps
30 - Wallballs
Time: 30:47RX
Tough WOD. First time doing Kelly. REally slowed down on box jumps. Tried to make up for it on wallballs and the run but just got really tired after the 3round.
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