Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for RX’d

WOD #348 – 7 April 2011

W/U: 10 min @ 1 min (4 hang squat clean, 4 plange hold, 4 hip raise)

WOD: Power Clean 2-2-2-2-2
65-85-85-85-85

7 Minute AMRAP
15 Wallball (14/8)
15 Jumping Pull-ups

rnds = 6+5 RX

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WOD #330 – 8 March 2011

W/U: stretching, mobility

WOD: Teams of 3
5 Rounds
Row (300/250)
25 DB Thrusters (35/20)
Rest, Then
150 KB Swings as a team (53/35) – my share = 50

time = 32:17, RX

WOD #250 – 4 October 2010

W/U: row 200m

WOD: Paleo Challenge Baseline

Part I
You have exactly 15 minutes to establish a 1RM Squat. Hip crease must clearly pass parallel.
85×4, 105, 125, 135, 140, 145(F)

Part II
AMRAP
2 Min Wallball, 20@10′, 12@8′ = 50
1 Min Rest
2 Min Push Press, 75/55 = 26
1 Min Rest
2 Min KB Swing, 1.5/1 = 49
1 Min Rest
2 Min Box Jump, 24/20 = 35

total = 160 RX

Notes: happy with these numbers considering busted knee/shin/ankle

WOD #247 – 29 September 2010

W/U: lax ball, foam roll, spiderman stretch, recon ron pull/push 4-2-2-2-2

WOD: Press 5-5-5
55-60-62.5(3)

30-20-10-5
Kettlebell Swings (1.5/1 pood)
Weighted Burpees (35/25)

time = 10:26 RX

Notes: Leaderboard!

WOD #245 – 25 September 2010

W/U: stretch

WOD: Fight Gone Bad

3 Rounds (1 min break between):

1. Wall-ball: 20 pound ball, 10 ft target. (Reps) – 12# @ 10′
2. Sumo deadlift high-pull: 75 pounds (Reps) – 55#
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps) – 55#
5. Row: calories (Calories)

total = 179 RX

WOD #235 – 3 September 2010

W/U: foam roll, hip flexor stretch

WOD: Split Snatch
2-2-2 = 35#
1-1-1 = 35#

For Time:
150 Walking Lunges
Sprint 800 Meters
100 squats

time = 14:22 RX+

Notes: due to horrible counting, actually did 190 lunges.  ugh!

WOD #173 – 24 May 2010

W/U: run 1 lap, 10 ring dips, 400m row, group sprints

WOD: Front Squat 3-3-3-3-3
85-105-115(1)-110-110

Metcon: 21-15-9
Thrusters (75/55)
Burpees

time = 9:45 rx

Notes:  Not sure, but this might be the first time doing RX for thrusters.  Felt weak in the FS today.  EVERYTHING felt heavy.