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Tuesday, June 24th, 2014 - Squats, Back extensions, Push-ups
Posted: 24 June 2014 04:50 PM   [ Ignore ]   [ # 46 ]
Stray Dawg
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Squats, Back extensions, Push-ups

4 rounds for time of:
50 squats
40 back extensions
30 push-ups


BE = done on bench with legs under squat rack safety bar, range of motion = ~60degrees to parallel
R1=2:26 [all unbroken]
R2=2:55 [SQ unbroken, BE=20+20, PU=15+15
R3=3:26 [SQ unbroken, BE=20+10+10, PU=15+7+5+3
R4=3:38 [SQ unbroken, BE=20+10+10, PU=10+7+5+4+4

Time=12:25

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M/57/5’8”/154

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Posted: 24 June 2014 04:51 PM   [ Ignore ]   [ # 47 ]
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short on time, and still sore from sunday sprints, so no wod, instead: row 3k - 12:01.7

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M/47/5’10”/155

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Posted: 24 June 2014 04:51 PM   [ Ignore ]   [ # 48 ]
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Puppy plus
3 rounds for time of:
30 squats
20 back extensions
10 push-ups
5:46

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43/M/5’8”/155# (180# in early 2012)

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Posted: 24 June 2014 05:43 PM   [ Ignore ]   [ # 49 ]
Mutt
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SUNDAY 140622

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thrusters, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

Substituted front squats for thrusters - dealing with shoulder discomfort.

8 rounds plus 7 SDHP.

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M/32/5’9”/159

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Posted: 24 June 2014 06:21 PM   [ Ignore ]   [ # 50 ]
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SUNDAY 140622

Complete as many rounds as possible in 20 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps

7 rds plus 5 thrusters

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 24 June 2014 06:28 PM   [ Ignore ]   [ # 51 ]
Hound
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Workout in the Park (22C, rain)

Jme.
3 rounds for time of:
40 squats
30 superman’s
20 push-ups

6:41

Heather, Tony
3 rounds for time of:
25 squats
20 superman’s
15 push-ups

6:30

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A bunch of neighbours working out in a park…

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Posted: 24 June 2014 06:44 PM   [ Ignore ]   [ # 52 ]
Big Dawg
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140625 TUESDAY

WU: good mornings, ab mat sit-ups, stretches

WOD:
Somewhere between puppies and pack
3 RFT:
25 squats
20 stability ball back extensions
15 push-ups

8:51:85

100# bench press,  3x5
stretches

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

I don’t blame people for their mistakes, but I do ask that they pay for them. -John Hammond Jurassic Park, Michael Crichton

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Posted: 24 June 2014 06:46 PM   [ Ignore ]   [ # 53 ]
Top Dawg
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@Chez GD!

warm up
brief MOBs

LIFT
SDL
[5@135;5@225;3@275;2@325;1@375** warm up]
Attempt 3x3reps@360; got 3x3
Debrief- BELTED @275 and up.
**After giving GD a hard time about his math error, I fell victim to the same arithmatic deficiency…  Meant to be 355…

WOD
AMRAP of:
3 thrusters, 135#
10 burpees (10in target)
prowler push (90# loaded, there-and-back ~18m each way)
Done as “you go, I go.”

Stopped after we both had completed 6rds, 22:30.
WOW.  When 135# thrusters are the rest, what does that say…
Prowler pushes are evil.

$-out
100 bandy tricep pull-downs
Every break, 20 35# plate passes from R to left hand - griptasticness.
Broke at 30, 55, 82, 100 (did 4 sets of plate work)

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 24 June 2014 07:55 PM   [ Ignore ]   [ # 54 ]
Big Dawg
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Puppies
3 rounds for time of:
15-20 squats - 20
10-15 back extensions - 15
5-10 push-ups - 10

5:35

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 24 June 2014 09:39 PM   [ Ignore ]   [ # 55 ]
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Puppies
3 rounds for time of:
20 squats
15 back extensions
10 push-ups

Still feeling sprint day

8:49

Have a good day

Mark

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M-43-5.11”-210Ib (got new scales and now I’m down to 210Ib) paleo is working

FIT or FAT, one letter can make a difference.
Imake the difference!

Someone wise

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Posted: 25 June 2014 05:33 AM   [ Ignore ]   [ # 56 ]
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Pack:

40 squats
30 back extensions on GHD (these were slow and painful)
20 pushups

15:38

I probably could have shaved 8 minutes off by doing Supermans instead of back extensions.

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35/m/6’2”/170

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Posted: 25 June 2014 08:24 AM   [ Ignore ]   [ # 57 ]
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Joined  2009-04-19

Pack
3 rounds for time of:
40 squats
30 back extensions
20 push-ups

10:40.08

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____________________________________________________________

F55/5’7”/140Lbs
Began CF Sept. 08
U.P. Michigan

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Posted: 25 June 2014 07:02 PM   [ Ignore ]   [ # 58 ]
Mutt
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Joined  2008-07-07

3 rounds for time of:
15-20 squats
10-15 back extensions
5-10 push-ups

10 minutes

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