November 24, 2017

Friday 171124

There will be an 8:00am and 9:30am class offered today.  All other classes are canceled.

For Time:
-200m Run or Row or A Bike (0.5km)
-15 KBS 24/16kgs RX+ 30/24 MRX 20/12
– 9 Pull-Ups RX+ C2B
-200m Row or Run or A Bike (opposite of last)
-15 Hand Release Push-Ups
– 9 T2B
-400m Run or Row or A Bike (1km)
-30 KBS
-18 Pull-Ups RX+ C2B
-400m Row or Run or A Bike (opposite of last)
-30 Hand Release Push-Ups
-18 T2B
-200m Run or Row or A Bike
-15 KBS
– 9 Pull-Ups RX+ C2B
-200m Row or Run or A Bike (opposite of last)
-15 Hand Release Push-Ups
– 9 T2B

Post time to responses.

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Holiday Hours:

Friday, November 24th: 8:00am and 9:30am.  ALL other classes are canceled.

16 thoughts on “November 24, 2017”

  1. Strength: Bench Press with Damon and Toby
    6@185
    5@205
    4@225
    3@235
    2@245 (95%)

    WOD w/45# and C2B’s:
    22:07 (Bike/Row)

    Strength: Bench Press with Stephen and Brent
    0@265

    21-15-9
    Strict Pull-ups
    Strict Bar Dips
    14:43

  2. Strength: shoulder giving me issues so did strict press instead
    6@95
    6@115
    5@135
    2@155

    Wod rx’d, subbed 45# DB push press for HRPU
    21:13

    Runs first

  3. hatch squat cycle week 7, day 2
    back squat
    4@150
    4@150
    4@160
    4@170
    front squat
    5@105
    5@115
    5@125
    5@125

    bench
    6@105
    5@115
    4@120
    3@125
    2@130

    wod as rxd
    15:22
    run/row

    same wod at home w max to keep him company 🙂
    15:59
    but w/ different movements – sit ups, air squats, pushups, V-ups

  4. South Loop Crossfit, Chicago
    Warm up: 25# dumbbell –
    24 thrusters each arm,
    30 snatches each arm,
    24 reverse lunge steps alternating

    WOD 3 rounds
    1m AMRAP burpees (15, 13, 13)
    1m AMRAP Snatch 75# (11, 10, 11)
    1m AMRAP Box jump 24” (13, 11, 10)
    1m AMRAP thrusters 75# (11, 11, 11)
    1m AMRAP row cal (11, 10, 11)

  5. @ Syngery Athlete (Crested Butte Crossfit)

    Front Squat (7×5 60%)

    emom25:
    12/10 cal assault
    3-5 bar mu
    3 squat cleans 80%
    6 burpee pull ups
    plank 40 sec

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