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Tuesday, November 22 2016

Posted by Mandee on November 21, 2016   |   20 Comments

apple-ashley

 

 

 

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

 

20 responses to “Tuesday, November 22 2016”

  1. KOBRA says:

    Row Ashley Row! You’re getting stronger, faster, and fitter everyday!

  2. Katie C. says:

    Go Ashley Go!

  3. Nathaniel says:

    There She is! Ashley brings her A-Game to the gym every day and it’s obvious! You Rock Ashley 🙂

  4. Mandee says:

    Oh yeah! Ashley putting it work like she always does, and always with a smile too! 🙂 Keep being awesome Ashley!

  5. BP says:

    A. 14 reps @ 205 / 72 lb weighted Ring Dip
    B. 16:37 RX

  6. Wendy says:

    LOOK at my girl Ash go!!!!! Get it girl!!! Looking strong HOTTTT mama:) LOVE YOU XOXOXOX

  7. Josh Kennedy says:

    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

  8. CoachDB says:

    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

  9. KOBRA says:

    Nursing an upper back sprain.

    A. 100# Ring Dip / 28 reps @ 135

    B. 18:01 RX w/ Ring Dips

  10. Nathaniel says:

    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 +

  11. Bradley says:

    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

  12. Mimi says:

    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!!

  13. Justin says:

    14@225
    123 ring dip
    15:14 rx+
    Looking good Ashley

  14. Matt says:

    225×15
    2pood Rings
    6+9
    Complete

  15. Eric says:

    122 Ring Dip
    14@225
    14:44 Rx

  16. Jeremy M. says:

    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

  17. Shana says:

    A: 9 Reps @ 125 53# weighted ring dip

    B: 16:35 RX+ w/ ring dips

  18. Mandee says:

    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

  19. RJ says:

    Look at mama go! Row baby row