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.
Holiday Hours:
Friday, November 24th: 8:00am and 9:30am. ALL other classes are canceled.
Passed on strength:
Before WOD did 50 GHD sit-ups and 15 strict pull-ups
*
WOD as rx’d: did row/assault bike
17:01
Bench
105(70%)
110
115
120
125(83%)
Wod rx’d, sub’d in GHD’s for 18 T2B
25:28
Wod rx
17:06
Strength worked up to two rep at 335
Wod rx+ bike then row
16:15
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
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
Close grip bench
165-185-205-205-205
—
Wod. Rx’d. GHD instead of TTB
16:36
WOD rx (run first then row) @home
15:47
Strength:
Bench – up to 235#
—
Wod RX – Run First
16:14
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
Attempted 1,000 burpees for time
Had to tap out at 800
2h 10m
Had 500 at 1h 15m but things were steadily slowing down
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)
Bench
6@185
5@195
4@205
3@215
2@225
WOD RX (row run)
14:52
Bench Press…not quite at right %
6@105
5@115
4@125
3@130
2@135
WOD rx’d (run/row) w/45#KB and C2B pull ups
16:39
@ 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
No strength
WOD
Rx+ With Bike then Row alternating
Time: 16:58