like a 1RM idea? .....good chance tonight is 'return of the mac' haha .... but I can not run ....
It is Mac. It is the CrossFit Football Total. So 3 reps to hit your best.
Austin - 150-155-160f /(no squats)/145-155f-150pr/235-255-270pr =575Marion - 90-95-100f / 125-135-145f/(no bench)/185-190-200f = 420Shawn - 185pr-195f-195f/ 205-225-240pr/185-200f-195pr/295/315pr =935Silas - 195-200-205/205-225f/165-175-185?pr/265-275-285f=870
Austin also managed a double body weight deadlift. 285#!! It wasn't pretty.. but it went up!
YAY!
Congrats Austin...Well Done!
Jenny: We reviewed the 9 movements. Then did 15 12 9 Dead Lift and KB swingsD/L 105, 15 12 KG @16KG last round @12KG4:58 Awesome effort Jenny.
I am going for 1150
nice like a total ..... i need this
Evening WOD2 Rounds of50 D/B Thrusters400M40 KB Swings200m30 Wall Ball100M20D/U's50 MDawn 10#,16KG,6# 25:47Amanda 20#,16KG 14WB 41 minJay 10#,12KG,10# 35:15MacPower clean 205,225,245FBack Squat 295,315,351.5FBench 235,245,265Dead 405,425F,425F1210Connor 165 185PR 205F 205 230 250 185 200PR 205F 315 325 340PR975Good work everyone. Tracey and I are off this weekend to train with Mark Rippetoe at Conker Fitness in Oakville. See you all on Tuesday..
like a 1RM idea? .....
ReplyDeletegood chance tonight is 'return of the mac' haha .... but I can not run ....
It is Mac. It is the CrossFit Football Total. So 3 reps to hit your best.
ReplyDeleteAustin - 150-155-160f /(no squats)/145-155f-150pr/235-255-270pr =575
ReplyDeleteMarion - 90-95-100f / 125-135-145f/(no bench)/185-190-200f = 420
Shawn - 185pr-195f-195f/ 205-225-240pr/185-200f-195pr/295/315pr =935
Silas - 195-200-205/205-225f/165-175-185?pr/265-275-285f=870
Austin also managed a double body weight deadlift. 285#!! It wasn't pretty.. but it went up!
ReplyDeleteYAY!
ReplyDeleteCongrats Austin...Well Done!
ReplyDeleteJenny: We reviewed the 9 movements. Then did 15 12 9 Dead Lift and KB swings
ReplyDeleteD/L 105, 15 12 KG @16KG last round @12KG
4:58 Awesome effort Jenny.
I am going for 1150
ReplyDeletenice like a total ..... i need this
ReplyDeleteEvening WOD
ReplyDelete2 Rounds of
50 D/B Thrusters
400M
40 KB Swings
200m
30 Wall Ball
100M
20D/U's
50 M
Dawn 10#,16KG,6# 25:47
Amanda 20#,16KG 14WB 41 min
Jay 10#,12KG,10# 35:15
Mac
Power clean 205,225,245F
Back Squat 295,315,351.5F
Bench 235,245,265
Dead 405,425F,425F
1210
Connor 165 185PR 205F
205 230 250
185 200PR 205F
315 325 340PR
975
Good work everyone. Tracey and I are off this weekend to train with Mark Rippetoe at Conker Fitness in Oakville. See you all on Tuesday..