For Time:
-21 Pwr Clean 115/75 RX+135/95 MRX 96/65
-21 Barbell Push-Ups
-15 Hang Squat Clean
-15 Bar Dips RX+ Ring
– 9 Squat Clean
– 9 HSPU RX+ 4/2″ deficit MRX 2/4″ rise
-15 Hang Squat Clean
-15 Bar Dips RX+ Ring
-21 Pwr Clean 115/75 RX+135/95 MRX 96/65
-21 Barbell Push-Ups
This Thursday, July 4th, we will be offering an 8am and 10am class- all other classes are canceled. Friday, July 5th, will have a limited class schedule as follows:  6:00am, 9:30am and 12:00pm.  All other classes on Friday are canceled.
3pc to 3 FS -95; 2 sc to 2 hsc- 115; 2pc to 2 FS – 135; 1sc to 1 hsc- 155; 1pc – 175; 1sc- 195; 1hsc-195
*
WOD MRx: 12:39
Strength
E2MOM
3 Power Cleans to 2 Front Squats @ 95#
2 Power Cleans to 2 Hang Squat Cleans @ 135#
2 Power Cleans to 2 Front Squats @. 135#
1 Squat Clean to 1 Hang Squat Clean @ 165#
1 Power Clean @ 175#
1 Squat Clean @ 175#
1 Hang Squat Clean @ 175#(F)
WOD @ MRX with 2 AbMats and Bar Dips
11:29
3PC+3FS@115
2SC+2HSC@115
2PC+2FS@205
1SC+1HSC@225
1PC@235
1SC@255
1HSC@265 (10# PR; 255# since 9/22/2018)
WOD w/Strict Bar Dips & Strict Deficit HSPUs; Otherwise RX:
20:36
SC & HSC 175
WOD MRXD
Toe tap at bottom of bar dips (left shoulder)
18:05
Strength 65-85-85-105-105-115-120
WOD w/55#, parallette dips, 2 abmats
14:14
3 PC to 3 FS@185#
2 SC to 2 HSC@205#
2 PC to 2 FS@225#
1 SC to 1 HSC@245#
1 PC @275#
1 SC @ 295# (Failed Twice–couldn’t get out of the front squat)
WOD RX+=13:07
WOD: RX’d
15:47
WOD modified for no squats. Taking it easy on my knees for a week or 2
Strength E2MOM 3 power cleans + 3 push jerks @ 105
WOD hang cleans instead of hang squat cleans
Push presses instead of squat cleans
10:02
Biked 100 cals throughout the hour
3 PC to 3 FS@135#
2 SC to 2 HSC@185#
2 PC to 2 FS@205#
1 SC to 1 HSC@225#
1 PC @235#
1 SC @ 255#
WOD
RX+
Ring Dips and Deficit HSPU’s were strict.
Time: 13:07
Strength with 95, 105 and 115
WOD with 75#, parallettes (shoulder still quite an issue), and 1 then 2 ab mats for hspu-
Did first 21 power cleans unbroken and then realized that was not a sustainable behavior for me! Lol!!
12:57
11:43 @ 115 lbs
Strenght:
PC – 305#
Squat Clean – 335#
Hang Squat Clean – 335# (pr 10)
No misses
WOD RX+
14:52 fell apart, not too surprising whoop told me i was at 7% recovery
Strength – stayed at 95# did a lot of 3’s of all that clean crap 🙂
GHD stuff
Ring MU stuff
WOD MRx (3 abmats for HSPU)
10:12
Thanks Breck – fun class!
Strength:
3 PC to 3 FS@115#
2 SC to 2 HSC@135#
2 PC to 2 FS@155#
1 SC to 1 HSC@175#
1 PC @175#
1 SC @ 175#
WOD Rx (modified 3 wall walks instead of HSPUs)
16:32
Strength:
3 PC to 3 FS@115#
2 SC to 2 HSC@135#
2 PC to 2 FS@155#
1 SC @175#
WOD MRx 14:54
2 mile run before Crossfit
Strength
3 PC to 3 FS@145#
2 SC to 2 HSC@165#
2 PC to 2 FS@185#
1 SC @205# – Failed twice
Wod MRX Weight 95#
11:03
Strength up to 115
WOD w/ 65#, HSPU WITH 2 ab mats
18:42
3PC+3FS@185#
2SC+2HSC@185#
2PC+2FS@195#
1SC+1HSC@195#
1PC@205#
1SC@215#
1HSC@225#(f)
WOD Rx with ring dips/2”deficit hspu/bar dips
19:20
Hang squat clean
1@225, failed 245 twice
Wod RX w/ ring dips
11:50
1 pc 205
1 sc 225
1hsc 235
Wod mrx weight rx+ gymnastics stuff
17:21 Almost quit on that one. Thanks Paul!
Sq clean up to 225#
–
Wod rx’d load with ring dips and strict hspu
11:55
Thanks Okie …..Good mix of barbell and BW
3 PC to 3 FS @245
2 SC to 2 HSC @245
2 PC to 2 FS @275
1 SC to 1 HSC @295
1 PC @305
1 SC @335
1 SC @355 (10lb PR) ready to see 375 on the bar!!!!
Wod RX+
10:54
Fun one today good job everyone
Damn Chad! So strong! Nice work..
Strength
E2MOM
3 Power Cleans to 2 Front Squats @ 85#
2 Power Cleans to 2 Hang Squat Cleans @ 105#
2 Power Cleans to 2 Front Squats @. 115#
1 Squat Clean to 1 Hang Squat Clean @ 125#
1 Power Clean @ 155#
1 Squat Clean @ 155#
1 Hang Squat Clean @ 155#…failed twice! Most I’ve done in a long time
Wod rx w strict HSPU, got to 4 on the second round of dips at 21 min
SC and HSC up to 235
Wod+
20:40
Strength
3PS to 3FS 105#
2SC to 2HSC 105#
2PC to 2FS 125#
1SC to 1HSC 135#
1PC 145#
1SC 155#
1HSC 165#
WOD Rx w/strict bar dips
12:55
Tabata abs
135-155-175-185-195-205-215
—
Wod.
MRx load with ring dips and strict hspu
10:22
3 PC to 3 FS@105#
2 SC to 2 HSC@125#
2 PC to 2 FS@135#
1 SC to 1 HSC@135#
1 PC @155#
1 SC @ 155#
WOD rx’d w/strict 4″ deficit HSPUs and ring dips
10:57