Workout Posts - Russell Laraway - beyond the whiteboard

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Russell Laraway Main Site
Goal was <=8:45 #Helen #Crossfit #WOD

Helen : 8 mins 53 secs | Rx'd 42 secs

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

Comment · 0 Comments · May 20, 2013
Russell Laraway Main Site
To quote Charles Barkley: "turribuhl" #wod #crossfit

Overhead Squat : 3 Rep Max : 840 lbs | Rx'd

Sets 3 Overhead Squats | 135 lbs 3 Overhead Squats | 145 lbs

Comment · 0 Comments · May 18, 2013
Russell Laraway Main Site
Sub SDHP for row. Goal was <6" #crossfit #wod

Jackie : 5 mins 59 secs | Not Rx'd 18 secs

100 Sumo Deadlift High-pulls, 45 lbs 50 Thrusters, 45 lbs 30 Pull-ups

Comment · 0 Comments · May 17, 2013
Russell Laraway Main Site
Sub Ring Dips and remove 5x1RepMax #crossfit #wod

Weighted Dips 3-2-2-2-1-1-1-1-1 : 465 lbs | Not Rx'd 140 lbs

Sets 3 Weighted Ring Dips | 45 lbs 2 Weighted Ring Dips | 55 lbs 2 Weighted Ring Dips | 55 lbs 2 Weighted Ring Dips | 55 lbs

Comment · 0 Comments · May 16, 2013
Russell Laraway Main Site
Goal <25". #crossfit #wod

Kelly : 27 mins 41 secs | Rx'd 13 secs

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

Comment · 0 Comments · May 13, 2013
Russell Laraway Main Site
Goal was incr. total weight by 100# or more. #WOD #crossfit next time should start at 175 and make sure to try 205.

Clean & Jerk 1-1-1-1-1-1-1 : 1250 lbs | Rx'd 100 lbs

Sets 1 Clean & Jerk | 165 lbs 1 Clean & Jerk | 165 lbs 1 Clean & Jerk | 175 lbs 1 Clean & Jerk | 175 lbs 1 Clean & Jerk | 185 lbs 1 Clean & Jerk | 190 lbs 1 Clean & Jerk | 195 lbs

Comment · 0 Comments · May 12, 2013
Russell Laraway Main Site
Felt GREAT. Unbroken on all pull-ups. HSPU surprisingly slow.

21-15-9: Handstand Push-ups and Pull-ups : 4 mins 33 secs | Rx'd

21-15-9 reps of: Handstand Push-up Pull-up

Comment · 0 Comments · May 08, 2013
Russell Laraway Main Site
#worldsworstsquatter #crossfit #wod #frontsquat

Front Squat 10-10-10-10-10 : 7050 lbs | Rx'd

Sets 10 Front Squats | 135 lbs 10 Front Squats | 135 lbs 10 Front Squats | 140 lbs 10 Front Squats | 145 lbs 10 Front Squats | 150 lbs

Comment · 0 Comments · May 05, 2013
Russell Laraway Main Site
Goal was under 6. #wod #crossfit #elizabeth

Elizabeth : 5 mins 43 secs | Rx'd 8 mins 41 secs

21-15-9 reps of: Clean, 135 lbs Ring Dip

Comment · 0 Comments · May 04, 2013
Russell Laraway Main Site
#callousbroken #wod #crossfit

Pull Up (L)s : 100 Reps for Time : 8 mins 28 secs | Rx'd

100 Pull Up (L)s

Comment · 0 Comments · May 02, 2013
Russell Laraway Main Site
#3RepMax #crossfit #wod #deadlift

Deadlift 3-3-3-3-3 : 4545 lbs | Rx'd 120 lbs

Sets 3 Deadlifts | 285 lbs 3 Deadlifts | 295 lbs 3 Deadlifts | 305 lbs 3 Deadlifts | 315 lbs 3 Deadlifts | 315 lbs

Comment · 0 Comments · May 01, 2013
Russell Laraway Main Site
#chipper #wod - felt good, especially given the week off.

Chipper: Walking Lunges, Push-ups, Double Unders and 6 more : 15 mins 23 secs | Rx'd 5 mins 5 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
Russell Laraway Main Site
Goal <23. #3RFT #crossfit #wod. This one super-sucked.

3 RFT: 800 m and Wall Balls : 24 mins 2 secs | Rx'd

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

Comment · 0 Comments · Apr 22, 2013
Russell Laraway Main Site
No C2. Goal <6:45 #jackie # wod

Jackie : 6 mins 17 secs | Not Rx'd 40 secs

100 Sumo Deadlift High Pulls, 45 lbs 50 Thrusters, 45 lbs 30 Pull-ups

Comment · 0 Comments · Apr 20, 2013
Russell Laraway Main Site
sore shoulder = lower weight. felt good otherwise #5repmax #wod

Dumbbell Clean & Jerk 5-5-5-5-5 : 3800 lbs | Not Rx'd

Sets 5 Clean & Jerks | 135 lbs 5 Clean & Jerks | 145 lbs 5 Clean & Jerks | 155 lbs 5 Clean & Jerks | 160 lbs 5 Clean & Jerks | 165 lbs

Comment · 0 Comments · Apr 19, 2013
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