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Tuesday, October 7 2014

Posted by Mandee on October 6, 2014   |   27 Comments

triple extension

 

 

WOD:

A. Back Squats 9-6-3-3-6-9  E2:30MOM

B. 3 rounds for time of:

10 thrusters 115/80  RX+ 135/95  (55 and over 85/55)

10 pull-ups  RX+ strict pull-ups  (55 and over jumping pull-ups)

10 pistols (5 each leg alternating)  (55 and over goblet squats 24kg/16kg)

 

YOGA is CANCELED tonight.  

27 responses to “Tuesday, October 7 2014”

  1. Mandee says:

    Look at that extension! Awesome Shana and Caroline! 🙂

  2. First set says:

    First set is a big one!

  3. Haley says:

    Shana and Caroline strong ladies!!

  4. stacey says:

    Shana and Caroline!!! looking strong!

  5. Tracey Rauer says:

    Hips!!!!! glorious hips are not muted. Caroline and Shana nice pictures Of you both.

  6. Courtney says:

    Wow, great form ladies!

  7. Therefore I row says:

    275-295-315-335-225(6/2 sec pause)-225(9 with pause)
    115 Thruster
    Butterfly Pullups
    Goblet Squats
    5:36

  8. George C says:

    A) 165-185-185-195-165-135

    B) 9:06; 115 thrusters, pullups, scaled pistols to banded pistols

  9. Joe L. says:

    A. 135-155-165-165-155-135
    B. 6:41 scaled thruster weight to 65, pistols and pullups were rx’d

  10. Jeremy M says:

    A: 185-215-235-245-215-185
    B: 7:21, RX+

  11. Melissa D says:

    A. 145#, 155#, 165#(1) 160#, 155#(3), 135# : these numbers are way off cause I can’t do math apparently. Should have been 15# less. Big props to Jessica T for nailing all these lifts with my bad math
    B, 6:53 Rx

  12. Nathaniel says:

    A. 275 – 295 – 315 – 315 – 295 – 275

    B. 9:29 @135, strict C2B, pistols w/ 20lb dumbbell

  13. Mandee says:

    A. 175 – 195 – 210 – 210 – 195 – 175
    B. 9:51 at 95#, strict pull ups, and 20# dumbbell weighted pistols

  14. Sonya Wintzell says:

    85-115-140-150-140-125
    6:26 65 lb thruster, jumping pull, over the head KB lunges at 16kg

  15. CrossFit Kodi says:

    A. 225-245-255(2)-255(2)-245-225

    B. 8:04 @ 135#

    I meant to go completely RX+ but I forgot about the strict pull-ups and did kipping instead. Silly me.

  16. Tracy says:

    A. 130-140-150-Mimi and I somehow missed all together-140-130
    B. 11:05 @65# and 6 pistols

  17. Heather C says:

    Whew! That was a tough one. Thanks for the great coaching, Dennis and Nathaniel! And thanks Shea for the much needed (and appreciated) encouragement!

  18. Bradley says:

    A. 215-230-245-245-215-185

    B. 6:30 Rx

  19. jamie cherrypicker says:

    A.155-185-235-255-215-185
    B.12:55 scaled to goblet squat

  20. Mac says:

    315 335. 355. 355. 335. 315

    6:22 rx+

  21. Mimi says:

    A: 100-110-120-x-110-100
    B: 10:07 scaled to 45#, jumping PU