090624 Wednesday “Alex”

Alex

WOD:

3 rounds of:

400m run for time

Max ring dips in 400m run time

Power Cleans using ring dip reps for time (M-115lbs/W-75lbs)

3 minutes rest b/w rounds

Post slowest run time,total ring dips, slowest power clean time.

__________________________________________________________________________________________________________

ICE Training

4 rounds of:

400m run for time

Max ring dips in 400m run time

Power clean using ring dip reps for time (M-135lbs, W-95lbs)

Rest 3 minutes b/w rounds.

Post slowest run time,total ring dips, slowest power clean time.

4 thoughts on “090624 Wednesday “Alex”

  1. Tonya

    Thank you Shanna for coaching a great workout yesterday. If it hadn’t been for you, I would have just warmed up and watched Brad do the WOD. I’m glad I jumped in there and stuck to it.

    Reply
  2. alex

    Thank you guys. Everyone associated with the gym has been great and I look forward to returning to Crossfit Asheville.

    Reply
  3. Shanna Post author

    Results for “Alex”
    Listed in order of rounds as: Run Time/#dips & thus # of power cleans/time for power cleans. Note weight used for power cleans is listed next to name. My apologies if I mess up weight used and for those who I do not know your weight.

    Tom PC@115lbs
    1:10/16/1:32
    1:23/16/2:17
    1:28/12/1:08

    Rustan PC@115lbs
    1:07/22/2:22
    1:13/17/2:14
    1:17/13/?

    Matt B. PC@40kg/88lbs; band ring dips?
    1:17/21/2:07
    1:25/17/1:55
    1:26/10/0:38

    Charley, band dips
    1:18/20/2:14
    1:33/15/2:03
    1:37/?/1:38

    Tamara, band dips
    1:26/13/2:00
    1:38/12/2:06
    1:41/11/2:23

    Lauren, band dips
    1:18/12/3:45
    1:20/15/1:56
    1:26/12/1:01

    Randy, 115lbs PC
    1:13/21/1:46
    1:14/20/2:00
    1:16/17/1:16

    Mike, 115lbs PC, band ring dips?
    1:20, 17, 1:36
    1:21, 16, 1:54
    1:33, 15, 1:24

    Dale, 95lbs? PC
    1:17, 18, 1:56
    1:17, 14, 1:49
    1:19, 10, 1:02

    David, 115lbs PC, band ring dips
    1:35/16/1:57
    1:40/16/1:24
    1:34/9/0:54

    Kate, band dips
    1:56/18/1:51
    2:02/17/1:14
    2:05/17/1:05

    Dawn, band dips
    1:36/16/1:53
    1:35/14/1:26
    1:33/11/1:02

    Edwin, 95lbs?
    1:02/16/2:11
    1:06/10/1:08
    1:09/10/1:02

    Steven, 115lbs
    1:03/10/1:56
    1:19/8/1:37
    1:25/6/0:38

    Shaye, band dips
    1:40/15/1:45
    1:37/13/1:37
    1:43/11/1:29

    MCK, band dips
    1:40/10/1:05
    1:37/14/1:43
    1:42/16/2:09

    Emily, 400m row, push-ups
    1:50/16/1:28
    1:52/18/2:03
    1:49/17/1:47

    Kelly, band dips
    1:08/20/2:17
    1:16/15/1:43
    1:26/15/2:38

    Brent, 115lbs PC
    1:05, 11, 1:50
    1:10, 10, 1:51
    1:12, 8, 1:20

    Heather, band dips
    1:26, 26, 1:55
    1:45, 21, 2:13
    1:45, 16, 1:35

    Casie, band dips
    1:43, 20, 0:57
    1:59, 25, 2:06
    1:50, 17, 1:45

    Kristine, band dips, 300m row
    1:31, 10, ?
    1:28, 8, 0:54
    1:30, 5, ?

    Shalene, 42lbs, 47lbs, 52lbs for PC (moved up each rnd), band dips
    1:52, 22, 1:21
    1:50, 20, 1:50
    1:46, 23, 2:12

    Lauren H. 400m row, 75lbs PC, band dips
    1:36, 13, 1:51
    1:31, 8, 1:42
    1:40, 15, 2:55

    Steve K. 135lb PC
    1:45, 18, 3:15
    1:42, 15, 3:03
    1:58, 14, 2:10

    Anna, 76lbs PC, band dips
    1:32, 18, 1:52
    1:39, 16, 1:42
    2:02, 19, 2:19

    James, 65lbs PC, band ring dips
    0:58, 13, 1:34
    0:58, 8, 0:59
    1:03, 9, 0:59

    Steve, band dips, squatsx2
    0:59, 16/32, 1:12
    1:05, 15/30, 1:05
    1:19, 15/30, 1:27

    Robert, 115lbs
    1:02, 15, 1:47
    1:11, 12, 1:26
    1:38, 12, 1:25

    Garnet, 95lbs?
    1:06, 11, 1:09
    1:16, 11, 1:20
    1:30, 12, 1:18

    Angel, 65 or 75lbs?, band dips
    1:23, 19, 1:52
    1:28, 20, 2:13
    1:45, 17, 1:23

    Jim 115lbs?
    1:30, 26, 1:57
    1:38, 13, 1:06
    1:38, 14, 0:51

    Alex, 135lbs
    1:00, 20, 2:44
    1:05, 15, 2:14
    1:06, 12, 2:05
    1:00, 12, 1:51

    Corey, 135lbs
    1:04, 22, 2:00

    Daniel, 135lbs
    1:07, 15, 2:19
    1:25, 14, 2:22
    1:30, 11, 1:14
    1:28, 11, 1:48

    John, 135lbs uneven, band ring dips
    1:24, 21, 3:04
    1:33, 19, ?
    1:44, 13, 2:19
    1:30, 15, 2:05

    Laura, 75lbs rnd 1, 89lbs2-4, band ring dips
    1:24, 17, 1:20
    1:27, 18, 2:06
    1:27, 19, 2:56
    1:26, 16, 1:25

    Reply

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