Monday, September 2, 2019

Today, September 2nd we are offering an 8am and 10am class.  All other classes are canceled.  Have a safe and happy Labor Day!

“Saved by the Barbell” by CF HQ 
3 Rounds For Max Reps of:
-Min 1 = Burpees (to a plate)
-Min 2 = WallBalls 20/14 10/9′ MRX 20/10 9′
-Min 3 = Deadlifts 115/75lbs MRX 95/65
-Min 4 = WallBall Sit-Ups 20/14 MRX 20/10
-Min 5 = Hang Pwr Cleans115/75 MRX 95/65
-Min 6 = REST 
**In FGB format**Saved by the Barbell is an annual, world-wide CrossFit community Labor Day workout and fundraising effort to bring CrossFit to more kids everywhere. More info at: Saved by the Barbell

Compare to September 3, 2018.

14 thoughts on “Monday, September 2, 2019”

  1. EMOM for 10 minutes: 50 meter sprints EMOM. Completed sprinting without pulling any muscles
    *
    Back squat strength:
    5@225; 3@225; 2@245; 4@225; 3@245; 1@255
    *
    WOD rxd- tied last year
    WOD Rx:
    Burpees to plate: 45 (15/15/15)
    WB: 60 (20/20/20)
    Deadlifts: 75 (25/25/25)
    WB Situps: 45 (15/15/15)
    Hang Power Cleans: 75 (25/25/25)
    Total: 300

  2. EMOM – Did 3/10 rounds 50 yard sprints – pulled calf muscle.

    Back Squat Waves
    5 @ 105
    3 @ 125
    2 @ 130
    4 @ 125
    2 @ 135
    1 @ 145

    WOD MRx
    Burpees to 10# plate – 12,11,10
    Wallballs – 20,19,15
    Deadlifts – 20,20,20
    Wallballs sit-ups – 22,19,18
    HPC – 20,19,17
    Total – 262

  3. Rode the ass bike for the sprints
    WOD w/ 65#
    Burpees- 9/12/13
    WB- 15/16/16
    DL – 25/25/26
    WBSU- 27/27/27
    HPC- 20/21/23
    Total 302

  4. EMOM for 10 Minutes
    50 Meter Sprints
    Rest 5 Minutes
    Back Squats
    5@185#
    3@225#
    2@235#
    4@225#
    3@255#
    1@345#

    WOD
    As Rx’d
    Burpees=15-15-10=40
    WB=20-20-20=60
    DL=30-30-25=85
    WB Sit-ups=20-15-15=50
    HPC=20-15-15=50
    Score=285

  5. For Time:
    -1200m Run
    -63 KBS 55/35# MRX 45/25#
    -36 Pull-Ups MRX Ring Rows
    -800m Run
    -42 KBS
    -24 Pull-Ups MRX Ring Rows
    -400m Run
    -21 KBS
    -12 Pull-Ups MRX Ring Rows
    28:22 (WOD w/ wife)

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