Over the Top

Monday May 1 2017


Brand spanking new On Ramp cycle begins on this first day of May. Warm weather is on it's way and I don't know about you but there is nothing like working out with the doors open with sweat dripping off every square inch of yourself. No better time to get in to CFGB
April 21 Day Challenge winners will be announced on Tuesday's post. The May challenge will be posted in the next few days!
Have a great Monday!
1.) Every 2 minutes for 10 minutes 3 Front Squat, add load each round
note: spend exactly 10 minutes to work up to your first triple
2.) Over the Top
14 minute AMRAP
50 cal Row
40 Dumbbell Cleans 50/35lb
30 cal AirAssault
20 Bar Muscle Ups
*3.) for time:
15 Axle Power Cleans 225/155lb
note: scale with 205/145, 185/135, 155/115
*4.) Bench Press 3-3-3-3-3, add load each round rest as needed
*5.) 3 rounds
15 Back Extension
15 Hip Extension
15 Reverse Hyper
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18 cal bike. 145 fs
Not a good day...
2 baby bar mup
30# for db, finished the rest after the time cap, fs 105-135
14/30 cal bike
215# fs x3
5 ring/band bmu
FS: 75#-125#
15/20 BMU
^205# triple
12 BMU. Finished the last 8 after time cap.
FS^ 165#
1 Round + 40 cals on rower
Subbed lunges with 35# Dbs instead of cleans and strict pull ups for muscle ups. Back squats instead of Front squats-225, 245, 255, 265, 275x3. 5k Row before class plus shoulder exercises.
7/30 Cal Bike.
Thanks Ted for pushing me to do 50#DB. Those sucked!! 185-215# FS
1 rd, db cleans 35#
FS ^205# triple, broken at 225#
205# triple front squat. Did some Hspu negatives and strict pull-up work. Fun Monday ☺
10/20 Cheater MU
1 for 1 in lacrosse-ball eye toss
4 bmu... Stared at the bar.. a lot
Up to 185# FS
1 + 20 cal row 55#DB
FS^315
1+47 cal row
275# fs
Got to MU progressions 40# DBs
170# FS
8/20 BMU; 175# FS
I despise the assault bike....a lot.
27/30 cal assault
25# DB. FS ^145#.
7/20 BMUs from the crossfit kids bar lol. 20# DB
FS ^ 135#
30/30 on assault @ 13:15. Used 45# db's
FS @ 215.
2 cal row round 2 (scaled)
115# power clean 30 cal row 20 burpee chest to bar FS to 225 Dealing with disc bulge in neck
5 muscle ups 25# dumbbells
FS 90-135#
15/45 cals on airdyne....rx wt
257# FS/3
1+27 cal
FS- 225, 255, 285, 315, 325
30 cal row. no mu
4 th round at #125 5th round at #130 dropped on second squat
Had about a 1:30 of embarrassing bar muscle up attempts. 145#fs
18/30 cals Air Assault Bike Rx
135# FS comeback PR
2/20 BMUs
25# DB because it's not the Open..😜 FS up to 135#
FS to 155#; 50 strict ghds
29/30 cal air assault...how annoying! Lol
Up to 185# on FS, failed last one...EC bench press up to 100#... 4 rounds of 50 sit ups and 20 ring push-ups
9/20 MU - 25# DB Clean ^155# FS
1rd+3cals on rower...HPC 20#, body rows + dips
fs^105#
17 cal Air Assault. 25# DB. Not my favorite WOD.
105-165# FS
FS 225; 1 rep @255
28 Cal Assault Bike
DB Cleans - 3x10, 2x5 / BMUs - 5,4,3,2,2,1 / Front squat - 205,215,225,235,245# / *3.) complete in 6:30 with a 45 and a 15 on each side. 175#? / *4.) complete with a 1 second pause on my chest for each rep. 135,185,195,205,215# / 10 strict GHD sit-ups after every set of bench press for 50 total.
85-105 fs, 15/20 low bar mu.
25/30 cal air assult, #20 DB
#80-115 FS
FS^145/11/20 bbmu
25# db
9/30 cal (ugly & weak)
^175 FS
245# FS
2/20 Bar MU
Finished cals on bike with a few seconds left
^135# fs
20/20 MU
Sub DU and power clean for knee
13:55 (35# dbs, chin high bar)
155# fs
7/20 BMU
175# FS
6/20 J-BMU***
***Scl'd w/: #30 DB-PCl, J-BMU (shoulder hgt) BS/BP SuperSet: #135/90. EC: 3×{GHD BE/SU/HE/RHyp, H2R & HSH
Stopped after 4th rd @ 225lbs..that's all I could arm curl
5 BMU off box
6/20 BMU
265# FS
1 rnd + 33 cals
21/30 Cal airdyne, 10# DB
120 - 135#BS
10/30, 215#