"King Tut" - Aurea!
Lali - GHD Sit Ups
Carey - Pull Ups
Amy - Ring Rows
Come on out this Saturday and support your local athletes compete in the OTG OPEN Fitness Challenge 2! Workouts and Heat Assignments will be announced shortly.
Burpee Challenge
Day 97
ADVANCED
MFRT:
5 Rds
Back Squat 2-3 @ 30X0
Rest 10 sec
Negative Pull Ups @ 50X1 AMRAP
Rest 3 Min
"Howl-ADV"
7 Rds
7 Deadlifts - TNG
7 Box Jumps 24"/20" TNG
FIRE-BREATHER
MFRT:
5 Rds
Back Squat 2-3 @ 30X0
Rest 10 sec
Strict Pull Ups 10-12 @ 20X1
Rest 3 Min
"Howl"
9 Rds
5 Deadlifts - Heavy and TNG
5 Box Jumps 32"/24" TNG
Post loads, totals, time and thoughts to comments.
Training Notes:
Pull Ups/Negatives - Keep strict tempo. No Bands.
Box Jumps - Should be Fast.
Posts
12 comments:
adv 155/10 ring rows
165/10 175/10 185/10 195/10
adv 165 dl 6:00
nice working out with you jeff
Lali - Ummmmm....Ok. Thanks for the Jeopardy history lesson..haha - Great Job today on the 32" Box Jumps and Heavy Deads!!
Andrew - You love those 'new' ring rows! Always keeping you on edge...;)
Jeff - Welcome to the family!! Great stuff today!!
FB:
MFRT: 115x3, 125x3, 135x3, 145x2, 155x2
I did 5 negatives in between instead of strict.
WOD: 5:24. 135lbs/24". Rd 6-9 were hard!!
The weight seemed okay. Box jumps are improving everyday. Starting get the TnG!
Good job today Mindy!!
Happy belated anniversary Mark and Stacey.
Back Squat: 115(3), 125(3), 135(3), 155(2), 165(2) PR
Wod: 165lbs/24" 6:07 I think.
Okay, I did 300 and some burpees yesterday. I did 200 today, 75 more to make up. haha. And I feel like I'm getting slower. I am so over this challenge:P Almost done.
FB:
MFRT
155x3/10pull ups
165x3/10pull ups
175x3/10pull ups
185x3/11pull ups
195x2/8 pull ups
WOD. 7:13 did 185lb deadl lift and step up on a 24" box
Back to back nights for me are always tough but this was a "lot" of work!!! Big group at 5:30. I don't mind going in heats because each heat pushes the other. Love that about Crossfit : )
MFRT:
185(3)/12
225(3)/12
265(3)/10
275(2)/10
285(1)/10
Wod @ 255- 6:05
Great job Tim! Just him and I tonight. Tony lookin strong on those thrusters you beast. Thanks for the session E!!
MFRT
205(3) 8
225(3)/8
245(2)/8
255(2)/8
265(2)/8
WOD FB @275-unbroken- 6:29
Great effort today Scott, Mary and Bambi
Great coaching today Nick.
Aurea- great costume!
Did yesterdays WOD, back is still touchy and don't wanna jinx anything before saturday.
Back rack jerk: 135, I've gone heavier but was playing with my footwork.
WOD: FB 95lbs 2rds+4+4+5
double unders are totally spastic.
Ted, way to hit this one by yourself this morning! And, Meg, nice job on the Mainsite WOD this morning and coming back for a double!
Welcome aboard to our newest Fire Breathers, Ron and Sam! You guys did awesome!
Big group at 4:30! Nice job everyone!
FB MFRT:
115(3)/6 SPU & 4 Neg
125(3)/5 SPU & 4 Neg
135(3)/4 SPU & 3 Neg
145(3)/3 SPU & 3 Neg
155(1)/time capped.
"Howl" Adv/FB combo
7 rds
7 DL TnG 125
7 BJ TnG 20"
4:43
135(3)/12
155(3)/12
185(3)/12
205(2)/12
225(2)/12
I did 205 for the wod and 32" box 6:43. Awesome working out with you tonight Doug you killed it as always.
155(3)/10
155(3)/8
175(3)/8
185(3)/7
205(2)/5
FB WOD: 185, 32" 9:16
205(3)/12
215(3)/12
225(3)/12
235(2)/10
245(2)/10
FB WOD: 225, 32" 7:18
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