Workout Posts - Mark Rand - beyond the whiteboard

Mark Rand
Indy Shield CrossFit 742 Sessions

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742 Workout Posts

Mark Rand Indy Shield CrossFit

Omar : 13 mins 17 secs | Rx'd

10 Thrusters, 95 lbs 15 Burpee (Bar Facing)s 20 Thrusters, 95 lbs 25 Burpee (Bar Facing)s 30 Thrusters, 95 lbs 35 Burpee (Bar Facing)s

Comment · 0 Comments · May 21, 2013
Mark Rand Indy Shield CrossFit

Helen : 8 mins 24 secs | Rx'd 15 secs

3 rounds of: Run, 400 m 21 Kettlebell Swings, 1.5 pood 12 Pull-ups

Comment · 0 Comments · May 20, 2013
Mark Rand Indy Shield CrossFit

Jackie : 6 mins 57 secs | Rx'd 1 min 2 secs

Row, 1000 m 50 Thrusters, 45 lbs 30 Pull-ups

Comment · 0 Comments · May 17, 2013
Mark Rand Indy Shield CrossFit

Clean & Jerk 1-1-1-1-1-1-1 : 1670 lbs | Rx'd 540 lbs

Sets Clean & Jerk, 1 rep | 0205 lbs Clean & Jerk, 1 rep | 0225 lbs Clean & Jerk, 1 rep | 0235 lbs Clean & Jerk, 1 rep | 0245 lbs Clean & Jerk, 1 rep | 0250 lbs Clean & Jerk | 0255 lbs Clean & Jerk | 0255 lbs

Comment · 0 Comments · May 15, 2013
Mark Rand Indy Shield CrossFit

Brehm : 11 mins 53 secs | Rx'd

10 Rope Climbs, 15 ft 20 Back Squats, 225 lbs 30 Handstand Push-ups 40 Rows

Comment · 0 Comments · May 14, 2013
Mark Rand Indy Shield CrossFit
First WOD post drunken festival vacation.

Kelly : 26 mins | Rx'd 30 secs

5 rounds of: Run, 400 m 30 Box Jumps, 24 in 30 Wall Balls, 20 lbs

Comment · 0 Comments · May 13, 2013
Mark Rand Indy Shield CrossFit

Lifting: Shoulder Press, Push Press and Push Jerks : 9580 lbs | Rx'd 2185 lbs

Sets Shoulder Press, 1 rep | 0155 lbs Shoulder Press, 1 rep | 0175 lbs Shoulder Press | 0185 lbs Shoulder Press | 0185 lbs Shoulder Press, 1 rep | 0180 lbs Push Press, 3 reps | 0205 lbs Push Press, 3 reps | 0205 lbs Push Press, 3 reps | 0205 lbs Push Press, 3 reps | 0205 lbs Push Press, 3 reps | 0205 lbs Push Jerk, 5 reps | 0225 lbs Push Jerk, 5 reps | 0225 lbs Push Jerk, 5 reps | 0225 lbs Push Jerk, 5 reps | 0225 lbs Push Jerk, 5 reps | 0225 lbs

Comment · 0 Comments · May 03, 2013
Mark Rand Indy Shield CrossFit

G.I. Jane : 10 mins 6 secs | Rx'd

100 Burpee Pull Ups

Comment · 0 Comments · May 02, 2013
Mark Rand Indy Shield CrossFit

Deadlift 3-3-3-3-3 : 5880 lbs | Rx'd 1050 lbs

Sets : rest 3 mins Deadlift, 3 reps | 0365 lbs Deadlift, 3 reps | 0385 lbs Deadlift, 3 reps | 0395 lbs Deadlift, 3 reps | 0405 lbs Deadlift, 3 reps | 0410 lbs

Comment · 0 Comments · May 01, 2013
Mark Rand Indy Shield CrossFit

Chipper: Walking Lunges, Push-ups, Double Unders and 6 more : 13 mins 23 secs | Rx'd 3 mins 43 secs

Walking Lunge, 100 ft 50 Push-ups 50 Double Unders 25 Knees To Elbows 5 Rope Climbs, 15 ft 50 Box Jump (24 In.)s 25 Overhead Squats, 65 lbs 25 Pull Up (L)s 50 Sit-up (standard)s

Comment · 0 Comments · Apr 30, 2013
Mark Rand Indy Shield CrossFit

Klepto : 19 mins 26 secs | Rx'd 2 mins 42 secs

4 rounds of: 27 Box Jumps, 24 in 20 Burpees 11 Squat Cleans, 145 lbs

Comment · 0 Comments · Apr 29, 2013
Mark Rand Indy Shield CrossFit

5 RFT: Muscle-ups and 400 m : 17 mins 38 secs | Rx'd

5 rounds of: 7 Muscle-ups Run, 400 m

Comment · 0 Comments · Apr 26, 2013
Mark Rand Indy Shield CrossFit

Overhead Squat 1-1-1-1-1-1-1 : 1660 lbs | Rx'd 270 lbs

Sets : rest 3 mins Overhead Squat, 1 rep | 225 lbs Overhead Squat, 1 rep | 225 lbs Overhead Squat, 1 rep | 235 lbs Overhead Squat, 1 rep | 235 lbs Overhead Squat, 1 rep | 245 lbs Overhead Squat, 1 rep | 245 lbs Overhead Squat, 1 rep | 250 lbs

Comment · 0 Comments · Apr 24, 2013
Mark Rand Indy Shield CrossFit
Thank you for your service Schmalls. Fair winds and following seas.

Schmalls : 27 mins 3 secs | Rx'd

Run, 800 m -- then -- 2 rounds: 50 Burpees 40 Pull-ups 30 Pistols 20 Kettlebell Swings, 1.5 pood 10 Handstand Push-ups -- then -- Run, 800 m

Comment · 0 Comments · Apr 23, 2013
Mark Rand Indy Shield CrossFit

3 RFT: 800 m and Wall Balls : 19 mins 27 secs | Rx'd

3 rounds of: Run, 800 m 50 Wall Balls, 20 lbs

Comment · 0 Comments · Apr 22, 2013
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