“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 4.2.11
Power: Prowler sled 5 x 50 yards
“If Only” -CrossFit Lisbeth
“Wants and Needs” -CrossFit Lisbeth
Schedule for the week of July 4th:
Closed July 4th
Tuesday-Friday 9:00am CrossFit WOD/6:00pm CrossFit WOD
Saturday: 9:00am Open Gym
There will be no 6am classes or CrossFit Kids classes this week.
When nothing seems to help, I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it – but all that had gone before.” ~Jacob Riis
Aloha from Hawaii. I see the WOD’s have been intense since I have left. I will probably die when I get back. Have been doing WOD’s in motel room and walking ALOT. One day did a 5.4 mile hike to the western most point of the island. Today, I climbed Koko Crater which is 1069 steps straight up. It goes from sea level to over 1200 feet. I miss everyone and can’t wait to get back to the workouts. See you soon.
bench press/90lbs and pullups 1. 15/20 2. 15/20 3. 11/22 4. 8/13 5. 8/13
then 4 rounds of sled pushy things with 20 lbs on each
Jennifer – I heard the day you get back we are doing 100 burpees just for you!!! Miss you and very jealous that you are walking 1069 steps in such a beautiful place!
Bench Press: 15/15/15/10/9 Total=64 (155 lbs)
Pull-Ups: 15/16/20/15/16 Total=82
Bp (220): 81
Pullups: 121
Total = 202
Bench press (75lbs): 13/17/13/12/10
Pullups (blue band): 10/11/10/10/10
Total: 116
4 rounds with 20 lbs on prowler
Bench Press (85lbs): 12/10/10/10/10
Pullups: 10/12/11/11/11
4 rounds with 20lbs on prowler
Bench (155lbs): 15/10/11/8/8=52
Pull ups: 24/20/20/10/26=100
Total: 152
BP (155lbs) – 13 x 5 = 65
PU – 11, 10, 13, 12, 13 = 59
Total: 124
Can’t remember exact numbers…but my total was 167
Bench Press @ 100lbs/ Banded Pull Ups – 21/20, 19/21, 15/20, 15/22, 10/22
Total= 185
2 x Prowler with 20lbs
WOD at Crossfit Oahu.
Row 800m
1 rope climb (sub rope pull up X 3)
15 deload push ups
15 med ball clean
15 wall balls
15 KB swings
2 rope climb (sub rope pull up X 6)
10 deload push ups
10 med ball clean
10 wall balls
10 KB swings
3 rope climbs (sub rope pull up X 9)
5 deload push ups
5 med ball clean
5 wall balls
5 KB swings
Row 800m
Time: 21:07
Bench 13/11/10/10/10
Pull ups 26/32/26/29/26
Total 193
4 x prowler 90lbs
Bench Press: 60 lbs – 63
Banded Pull-Ups: 33
Total: 96
BP: 14/12/10/8/9
PU: 31/35/24/20/28
Total: 191
4 x prowler 90lbs
205lbs for bench
BP 185 lbs: 15, 12, 8, 9, 7
Chin ups: 13, 13, 11, 9, 10
Total: 107
BP (155 lbs): 19, 16, 14, 10, 10 = 69
PU: 20,17,15,15,15 = 82
Total=151 (25 point increase)
BP 60 lb- 73
PU- 41
Total-114
Bench (85 lbs) 15/13/14/12/11
Pull ups (real) 9/9/10/9/9
Total = 111
BP – 15/12/11/8/8 = 54
PU – 6/9/9/6/10 = 40
Total = 94
REAL PULL UPS 🙂
85lbs BP
[…] Compare to 6.29.11 […]