Tuesday, August 31, 2010
2010 August 30
Push Press, 8 sets of 3 (using 65% of your 1-rep max for push press)
Bar starts from the ground each set. Rest 45 seconds between sets.
then….
AMRAP in 10 minutes:
Buy-in, 30 shoulder press (95lb/65lb)
then..
10 overhead walking lunges (45lb plate/20lb med ball)
10 situps (abmat or GHD)
In this WOD, complete 30 shoulder press first. Then move to 10 lunges, 10 situps, then back to the lunges. Each athlete must complete 30 shoulder press before starting the other movements. The shoulder press is only done ONCE. The sooner the shoulder press is complete, the sooner your AMRAP score will begin.
Post loads and number of rounds + reps to comments
CrossFit Integrity, Charleston, SC
34 Responses
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Push Press 135#
7 + 18 Rx
65# push press
65#, 4 rounds
65# 4 rounds/ 75# 4 rounds push press
65# (15)/ 45# (15) 7 rounds GHD
http://www.againfaster.com/beat-the-team-to-win/
This is something neat that I just found. Again Faster gathered up and signed a who’s who of crossfit. Every month they are going to post 3 workouts. If you can beat all of their team members times at the WOD, then you win a prize(have to post video for proof). The current prize is 260lbs of bumper plates and a t-shirt.
Now off to try and win some bumper plates….
155# pushpress
6rounds + 13 Rx + GHD
145 # push press
6 rounds + 10 (25 pnd plate for lunges)
135 1st 6 rounds 145 last 2 rounds
5+13 w/GHD Rx
Push Press 135#
9 rounds RX
CrossFit Integrity, Charleston, SC
65# push press
6 rds + 11 45# shoulder press
Great job 5pm!
145# push press
3 + 3 w/ghd rx
175 for the push presses
5 rds + 9 GHD
From my Garage…
95 # push press
WOD
7 rounds + 20 (subbed 15 anchored situps, no abmat)
95# push press
5+10 Rx with GHD’s and 45# plate
From CrossFit Hampton Roads
Weekly Warmup:
3 sets
20 Double Unders
10 Pistols (5 per leg)
3 HSPUs
then
Tabata Squat
Max reps of Muscle-ups in 4 minutes (sub = 3 pullups/3 ring dips per muscleup)
Tabata score: 21, 18, 17, 17, 15, 15, 15, 15
3 pullups/3 ring dips per muscleup = 10
1RM PP=185 65%=120 used 75%=135x4rnds/at 80%=145x4rnds
5+18Rx with GHD
CrossFit Integrity, Charleston SC
95# push press
5 + 10 Rx with GHD’s and 45# plate
155# pushpress
6 rounds + 13 Rx + GHD
Front Squat
8 sets of 3 @ 75% of 1rm (215lbs)
Go on each minute for 8 minutes
Used 75% of 1rm for push press (155lbs)
WOD
8 rnds + 2reps RX with GHDs
CrossFit Integrity, Charleston SC
135lbs push press
7rds+11 Rx
75# push press
5 rounds + 14 reps/53# shoulder press & GHDs
Had to do GHDs to make up for not Rxing the shoulder press weight.
CrossFit Integrity, Charleston, SC
135lb push press
40 shoulder press and 15 minute time period in honor of Ian’s last class
4 +10Rx with GHD
Good luck with your new venture Ian.
Where is Ian going?
135# (4 sets) – 155# (2 sets) – 175# (2 sets)
5+13 ..? Rx with GHDs
115# Push Press
5rnds + 15 w/ GHD Rx
Sup Ian? Hate I missed your last class!
95 lb push press
6 + 6 Rx
First 2 rounds #95-#105 6 rounds
9+16Rx
Thanks Ashley and Amy! My shoulders were spent. I would have stopped if it weren’t for you two!
85# 7 sets – 95# 8th set
7+19 Rx w GHDs + 15 min
Good luck, Ian!
65# 5 rounds/ 75# 4 rounds push press
I was an awesome counter for the AMRAP
push press: 85 (2rds); 95 (6rds)
WOD:
65# (12 reps); 55# (18reps) I have weak shoulders
4 rds + 7 Rx
Thanks Christin for the motivation and counting!
Goodbye Ian! Best wishes!
65# push press
45#, 4 rounds +16
Vanny and I also did a post workout,
800m run, 15 minutes of DU’s, and practiced ring dips and muscle ups….man, do I have a LONG way to go!
Thanks for the motivation Vanny!
Adapted due to lack of equipment out on the tug boat…
2 x 40 lb dumb bells for push press
Then 5 full rounds:
2 x 40 lb db shoulder press, 40 lb kettle bell for lunges
Olympic rings are coming at the next port!
Push Press… 145lb
AMRAP…. 10 + 19 Rx
Thanks for the push Simon!
CrossFit Integrity, Charleston, SC
140lb pp
7rds +18 reps Rx GHD