TUESDAY @ THE BOOMBOX 1/15/13
Barbell Training
Beginner/Advanced:
3×5 push press AHAP
Advanced: Superset with 8-10 strict pull ups (Advanced females 4-6 strict pull ups)
Rest 3:00 between sets
Conditioning
A. For time:
1000 meter row SPRINT
50 burpees SPRINT
*Attempt to PR 1K row. 7:00 time cap.
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BoomBox CrossFit26111 Ynez Road #C-14
Temecula, CA 92591
951.850.3742
I frikken LOVE IT!
I called it. Dammit.
Strength @135# with 10 + 8 + 8 spu’s
WOD: 3:56/32
125 push press
3:49 row
25 burpees
First ever DNF…boo
Strength: 55#
Wod: 4:42/22
Great job 8am!
65 push press
row-4:08
35 burpees
Push press 3×5 85#
Strict pull ups: 4/3/3
Row: 4:36. 30 burpees
Great time with the noon class!
Strength 135 5×3
Wod was gnarly. 12 o clock killed it finished with 6:40. RX
3:25 row
3:31 / 6:22
95# 3×5 push press
6:54 Awesome job everyone!
WOD:
7:00
1000m row (4:23) + 23 burpees
Strength: 65# strict pull-ups 3/2/2
Wod: 4:38 / 31 burpees… Rethinking this I would have planned a little differently. What a fun burner!!!
3:32 Row PR
3:32/41
too many breaks in the burpees. I was crushed after the row. I think that’s the worst I have ever felt after a WOD. Holy ish!
105# PP
6/6/6 strict PUs
3:52 row
33 burpees
I will NEVER do this WOD again. Period!
You crushed the row!
4:23 and 15+ burpees.
I can’t count and burpee at the same time (yes, I just used burpee as a verb).
4:46
22 burpees
Still coughing a lil from that wod! Thanks for the push everyone.
3:38 / 6:20
Dammit Ray!!!
Strength:
I accidentally did 3 reps the first two sets, 5 reps the last @ 75#
pull ups strict 4/3/4
WOD:
1t DNF womp womp
1000 m Row 4:08 ? PR
burpees 43 unbroken
Strength: 205lbs
Wod: 3:34/6:01 (not RX cause i didnt PR my row)
I did however PR my Annie by 40 some seconds @4:07.
Then Hit some technique work on Snatches and Cleans. Great day at the box. Great job everyone. Thanks for lettin me hang today Eric.
I forgot Strict Pull ups 10/10/10
Row 3:45/ 46 burpees grr
Strength 155
Wod: 3:54/6:57
Can’t say I am happy about my performance. I didn’t even come close to a PR on the row.
3:33 which I believe is a 10 sec PR on my row! But only got 47 Burpees. I left it all out there though. I had nothing left after that one! Great job everyone
3×5 push press #115 , 3 strict pull ups
WOD
Row 3:33 PR
38 burpees.
My lungs are in a whole new zone. That sucked.
Strength #80 3×5
WOD: 4:42 / 15 bucking furpees :X
Thanks for talking me through it Coach E!!!
Press at 70
Row 4:15 ish but the silly thing shut off so not sure
32 burpees. Awesome job Todd, superb time on the row and the burpee count. Well done!
*STRENGTH
5×3 @ 125lbs / PU’s 8,7,6
*WOD
3:37/32
Mikey look at you with that row time…well done my friend, that is quite something! Great time
STRENGTH 5×3 @ 125lbs / PU’s 10,8,8 (blue band)
WOD 3:38/31
This one kicked my ass!!!
I didn’t get to do strength at cf cause I messed up my shoulder at home doing pvc rolls.. Fail.. :/
Row – 4:25 / 31 burpees
My thighs were sooo sore after the wod! I’m pretty sure I’d rather do burpees than row.
Great job 7:15 class!!
3:36/6:28 RX — Rough mental game .. good fun though.. enjoyed the cough all day…
great job to everyone today.. way to push hard..!
Pp 95#
Pull ups strict 4/4/4
4:06 & 47 burpees. Ughh that one sucked ..
Oh and I PR’d my row
Strength #60
Wod
4:22/17
That sucked but I can’t wait to redo in a few months.
Press @ 70
4:25 row/22 Burpees I let fear win on this WOD :/