Tuesday, November 22 2016

Posted by Mandee on November 21st, 2016

20 responses

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"

KOBRA says:

November 21, 2016 at 2:29 pm

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

Katie C. says:

November 21, 2016 at 3:00 pm

Go Ashley Go!

Nathaniel says:

November 21, 2016 at 3:09 pm

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

Mandee says:

November 21, 2016 at 3:50 pm

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

BP says:

November 22, 2016 at 2:20 am

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

Wendy says:

November 22, 2016 at 2:38 am

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

Josh Kennedy says:

November 22, 2016 at 2:48 am

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

CoachDB says:

November 22, 2016 at 4:57 am

Love the look of “I can do this and accomplish anything” Ashley! Also dig the t-shirt.
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Weighted Ring Dips = 35lbs, 53lbs, and 70lbs
Bench Press
225lbs = 5 reps
205lbs = 5 reps
185lbs = 6 reps
155lbs = 16 reps
135lbs = 14 reps
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WOD RX+ = 16:45 ring dips

KOBRA says:

November 22, 2016 at 4:58 am

Nursing an upper back sprain.

A. 100# Ring Dip / 28 reps @ 135

B. 18:01 RX w/ Ring Dips

CoachDB says:

November 22, 2016 at 4:59 am

Core Development complete with some handstand hold and handstand walk skills and drills.

Nathaniel says:

November 22, 2016 at 7:05 am

AM Open Gym - Yesterday's WOD -

A. Power Clean : 260

B. 11 + 6 rx

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11:30 Class -

A1. 8 reps @185

A2. ?

B. 14:40 rx +

Bradley says:

November 22, 2016 at 7:50 am

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

Mimi says:

November 22, 2016 at 11:44 am

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!!