WOD:
A. CF Combine Bench Press Tess and Max Weight Weighted Ring or Bar Dip:
15 minutes to achieve a 1RM weighted bar or ring dip and one set max reps bench press at
225/140 or 205/125 or 185/105 or 155/85 or 135/65
B. For Time:
10 ring/bar dips & 2 barbell push-ups
10 deadlifts & 1 box jump
9 ring/bar dips & 4 barbell push-ups
9 deadlifts & 2 box jump
8 ring/bar dips & 6 barbell push-ups
8 deadlifts & 3 box jumps
*continue pattern until you reach:
1 ring/bar dips & 20 barbell push-ups
1 deadlift & 10 box jumps
Loads: 185/125 RX+ 225/155 (MRX 135/95)
Boxes: 24/20″ RX+ 30/24″ (MRX 20/18″)
C. Core Development:
20 bar/ring L-sit leg raises
20 4-count flutter kicks
REMINDER: Thanksgiving Schedule
Thursday, November 24th: All classes canceled
Friday, November 25th: TWO classes at 1030AM and 1130AM, all other classes canceled
Saturday, November 26th: CFHSV Annual Iron Bowl WOD 9AM, all other classes canceled
Sunday, November 27th: regular classes at 3PM and 4PM, Barbell Club is canceled
Row Ashley Row! You’re getting stronger, faster, and fitter everyday!
Go Ashley Go!
There She is! Ashley brings her A-Game to the gym every day and it’s obvious! You Rock Ashley 🙂
Oh yeah! Ashley putting it work like she always does, and always with a smile too! 🙂 Keep being awesome Ashley!
A. 14 reps @ 205 / 72 lb weighted Ring Dip
B. 16:37 RX
LOOK at my girl Ash go!!!!! Get it girl!!! Looking strong HOTTTT mama:) LOVE YOU XOXOXOX
A1: 40# DB weighted bar dip, then as weighted ring dip
A2: 11reps at 185#
B: 9+8 Rx at the cut-off, ~ 21:15 to finish. 30″ box-jumps
Love the look of “I can do this and accomplish anything” Ashley! Also dig the t-shirt.
–
Weighted Ring Dips = 35lbs, 53lbs, and 70lbs
Bench Press
225lbs = 5 reps
205lbs = 5 reps
185lbs = 6 reps
155lbs = 16 reps
135lbs = 14 reps
–
WOD RX+ = 16:45 ring dips
Core Development complete with some handstand hold and handstand walk skills and drills.
Nursing an upper back sprain.
A. 100# Ring Dip / 28 reps @ 135
B. 18:01 RX w/ Ring Dips
AM Open Gym – Yesterday’s WOD –
A. Power Clean : 260
B. 11 + 6 rx
—————–
11:30 Class –
A1. 8 reps @185
A2. 🙂
B. 14:40 rx +
10:15am Open Gym – Yesterday’s WOD:
A. 255 Power Clean
B. 10+23 Rx
11:30 Class – Today’s WOD:
A1. 12 Reps @ 185#
A2. 75# weighted ring dip
B. 13:14 Rx+ with Ring Dips
A: 20# ring dip
B: 14@45#
C: 6+26 scaled (did 5 rounds RX and then had to go to box dips….arms stopped working!)
D: complete
Great picture, Ashley! Reppin’ the 3:15 crew!!
14@225
123 ring dip
15:14 rx+
Looking good Ashley
225×15
2pood Rings
6+9
Complete
122 Ring Dip
14@225
14:44 Rx
6:15pm Class:
A1: 17 reps @185# – bench press
A2: 125.5# – weighted ring dip
B: 11:43, RX+ w/ring dips
– Great class Kodi/Mandee
A: 9 Reps @ 125 53# weighted ring dip
B: 16:35 RX+ w/ ring dips
AM Open Gym: yesterday’s WOD
A. 190 power clean
B. 10+15 RX
1130AM class:
A1. 75# weighted ring dip
A2. 7 reps @ 140#
B. 17:09 RX+
C. Complete
Look at mama go! Row baby row