‘DT’
12 deadlifts (men-155/women-105)
9 hang power cleans
6 push jerks
Coca Crossfit FitnessDon't wish it was easier, wish you were better |
Workout of the day: Thursday, February 2
Workout of the day: Thursday, January 12
Death by Push Jerk
(men-135/women-95)
Greg: 7+4 rx
John: 6+4 rx
Mike D: 10+7 @95 push press
Mike H: 7+3 rx
Ben: 8+2 @95
Lauren: 8+6 @85
Feebs: 13+7 rx
Kim W: 12+7 rx
Shawn: 12+4 rx
Saebom: 10+5 rx
Frye: 10+4 rx
Mark: 14+7 rx
Dawn: 9+3 @75
Jess S: 9+3 @75
Brian: 13+10 rx
Tim: 15+13 rx
KTOD: 8+6 rx
Ryan: 10+1 @115
Mary: 9+8 @65
Mick: 9+4 @115
Jamie: 11+6 rx
Dave: 9+9 @115
John K: 11+8 rx
Shelly: 14 bs@95
Workout of the day: Saturday, October 1
1 Deadlift (men-135/women-95)
1 Power Clean
1 Front Squat
1 Push Jerk
Rounds for 20min
Kim O: 40 @35
Sara: 27 @45
Anthony: 22 @95
Josh: 46 @95
Feebs: 40 rx
Amy: 34 @55
Katie: 85 @55
Mary: 39 @45
Tony: 31 rx
Jess S: 27 rx
Dave: 41 @95
Paul: 26 @45
Matt: ? @95
John K: 53 @95
Phil: 44 rx
John: 50 @75
Mike: 72 @75 (dl/hpc/pp/gm)
Steve: 51 @95
Jamie: 35 rx
Patti: 50 @15
Barb: ? @15
Kim C: 27 @45
Stacy: 36 @35
Erin: 37 @75
Maura: 40 @45
JZ: 38 @75
Amy S: 30 @45 (10min)
Leah: 53 @45
Kim S: 45 @45
KTOD: 35 rx
Workout of the day: Tuesday, August 2
Deadlift (men-95/women-65) BEAST men-135/women-95
Power Clean
Front Squat
Push Jerk
7 reps
rest for 30 seconds
rounds for 12 min
Greg: 4+2fs rx
Ryan: 4+3pj rx
Lexi: 7 @35
Bridget: 5+1pj rx
Kevin: 3+2 pj B
John: 6 rx
Mike D: 6 @85
Erin: 4+4 pj rx
Dave: 5 rx
Seabom: 5+6pj rx
Dawn: 6 rx
Brigid: 5+4fs @55
Katie: 6+3pj rx
Shelly: 3+3pj B
Tom: 5+4 pj rx
Staci: 4+1 pj @55
Shannon: 5+1pj rx
Tony: 4+2pj rx
Jamie: 7 rx
Laura: 5+3pj @45
Amy R: 5+5pj @45
Mike E: 5+6pj B
Russ: 5 rx
Chris: 5 rx
Shawn: 4 B
KT OD: 4+1 @85
Killer: 4+3dl B
Justin: 3+5pj rx
John: 3+1 pj B
Mary: 4+5 fs @35
Mick: 3+5pj rx
Matt: 5+5pj rx
Workout of the day: Monday, July 4
DT (A)
12 Deadlifts (men-155/women-105)
9 Hang Power Cleans
6 Push Jerks
5 rounds
or
Jason (B)
100 squats
5 muscle ups
75 squats
10 muscle ups
50 squats
15 muscle ups
25 squats
20 muscle ups
(A)
Tom: 13:39 @135
Jamie: 12:20 @135
Mike D: 10:20 @95
Shelly: 18:02 @95
Kim: 11:49 @35
Dan W: 14:57 @115
Chris P: 15:40 @95
Matt: 13:54 @95
Larry: 22:22 @115
Michelle: 11:13 @95
Darren: 14:07 @135
Amy: 13:38 @45
Daniel: 11:40 @65
Marty: 11:27 rx
Kim S: 7:00 @55
Leah: 7:00 @35
Hannah: 7:44 @25
Erin: 6:49 @55
Tony: 16:43 @135
Dave: 11:12 @95
Killer: 8:11 rx
Josh: 9:48 @115
Kevin: 22:48 rx
R.E: 18:30 @135
Jess: 11:38 @75
Erik: 15:46 @125
(B)
Chris H: 16:37 (20″ box)
Dawn: 13:00 (knee)
Lisa: 15:35 (squat)
Katie: 13:01 (20″ box)
Workout of the day: Monday, May 16
Tabatas
Squat Sntach (men-95/women-65)
rest 2 min
Power Clean
rest 2 min
Push Jerk
Dan: 131 rx
Jessica: 105 @55
Rick: 94 @65
Justine: 128 @45
Bridget: 134 @55
Ruth: 127 @25
Brenda: 128 @40
Lisa: 113 @35
Mike D: 151 @65
Tony: 95 rx
Mit: 132 @65
Paul: 120 @75
Tom: 118 @rx
Marty: 134 rx
Rita: 136 @35
Lloyd: 174 @65
Rich: 91 rx
Staci: 97 @45
Brian: 115 rx
Shannon: 93 @65
Kim W: 110 rx
Kim S: 121 @45
Erin: 127 @40
Mike F: 106 rx
Dave: 117 @75
Ken: 122 @75
Dawn: 96 @55
Craig: 109 rx
Dan: ? – first day
Paul: 151 @65
Amy: 156 @35
Travis: 163 rx
Workout of the day: Thursday, April 14
Shoulder Press 3-3-3-3-3
then
6 Push or Split Jerks (75% of 3 rep max)
12 KB Swings (men-55/women-36)
8 rounds
Terry: 65-85-100-100-95 9:12 rx@75
Eric: 55-65-75-85-85 8:13 (55/36)
Dan: 95-115-125-140-150×2 7:58 rx@115
Katie: 35-45-55-65-70 8:54 rx@55
Mike D: 75-85-95-105-110 9:59 (75/44)
Josh: 75-95-115-125-130 7:36 rx@80
Staci: 35-40-45-50-55 13:13 rx@55
Shannon: 45-75-85-75-75 10:51 (65/44)
Jo: 15-35-55-65-65 10:15 (35/26)
Rita: 15-35-55-65-70 11:27 (45/26)
Willie: 45-75-95-115-125 12:46 rx@75
Jordan: 45-55-65-55-60 9:47 rx@45
Kim S: 35-45-55-65-75 11:18 rx@55
Shelley: 45-55-75-80-75 9:59 rx@55
Paul: 45-75-95-115-120 11:39 rx@75
Amy: 25-35-45-55-60 8:28 (45/18)
Steve: 85-95-105-115-115 8:22 rx@75
Erin: 35-45-55-60-65 8:20 (45/18)
Travis: 95-115-135-155-155 6:31 rx@115
Workout of the day: Thursday, February 10
Push or Split Jerk
3-3-3-3-3
then
10 Split Jerks (50% of 3 rep max)
20 Pullups
30 Lateral Jumps Over Bar
3 Rounds
Terry: 75-95-115-115-115- 8:30 rx@65
Michael: 65-75-85-100-115-8:22 (65/green)
Donna: 15-25-30-35-45-8:26 (25/green&blue)
Josh: 95-115-125-135-145-6:07 rx@75
Jess: 15-45-65-75-80-17:44 (45/rings pullup/box steps)
Tom: 95-115-145-175-200-9:17 rx@100
Kevin: 75-95-115-125-135-16:38 rx@75
Mike F: 95-115-125-145-165-185-9:06 rx@95
Heather: 15-20-25-25-25-9:58 (15/green)
Rita: 20-25-30-35-45-9:53 (25/green&blue)
Gene: 95-115-145-185-215-9:58 rx@105
Dan: 115-145-175-195-205-8:28 (105/green)
Mike D: 75-85-95-105-115-125-9:08 (65lb push press/step up)
Justine: 35-45-55-65-70-9:14 (35/blue)
Bridget: 35-45-55-65-75-8:42 (45/black)
Erin: 35-55-60-65-70- 9:00 (45/green)
Virginia: 35-55-65-85-85-8:40 (40/grey)
Workout of the day: Friday, January 21
21-15-9
Push Jerk (men-115/women-85)
Ring Dips
Dan: 8:11 (115/purple)
Donna: 6:21 (15/squat dip)
Ruth: 5:24 (15/squat dip)
Mike D: 6:59 (75/blue)
Tom: 9:50 rx
Jordan: 10:23 (65/red)
Justine: 8:06 (35/squat dip)
Bridget: 8:13 (45/blue)
Josh: 11:29 rx
Katie: 7:24 (45/purple)
Terry: 9:17 (95)
Kim S: 7:43 (55/blue)
Marty: 7:30 (115/purple)
Kenny: 8:39 (75/green)
Mike F: 6:41 (105)
Liz: 8:16 (35/blue)
Virginia: 6:30 (45/squat dip)
Zac: 7:24 (65/purple)
Steve: 7:59 (95)
Paul: 8:06 (45)
Workout of the day: Tuesday, December 21
Back Squat 3-3-3-3-3
then
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
5 Rounds
Eric: 95-135-155-175-185-4:03 @75
Aimee: 15-20-25-35-35-5:20 @15
Brenda: 55-75-95-105-110-6:15 @55
Suzi: 55-75-95-105-110-6:22 @45
Sarah: 65-85-100-110-115-7:16 @65
Bill: 135-185-225-255-275-8:17 @155
Jamie: 135-165-185-205-225-5:30 @115
Erin: 65-65-75-85-105-5:54 @55
Tony: 165-185-205-225-245-7:50 @ 115
Mike D: 3:35 @65
Kim: 65-85-95-105-115-5:06 @55
Marty: 185-205-225-245-260-7:01 @135
Mike F: 135-155-170-190-200-10:03 @135
Kerry: 65-85-95-85-85-4:37 @55
Dan: 165-185-205-215-230-7:44 @135
   |
Copyright © 2013 Coca Crossfit Fitness |