Wednesday 131127
As many rounds as possible in 12 minutes of:
15 Box jumps (Men 24” box, Women 20” box)
15 Kettlebell swings (Men 55 lb kettlebell, Women 35 lb kettlebell)
Post time to responses.
Holiday Hours:
Thursday, November 28th-Closed for Thanksgiving
Friday, November 29th-8am & 10am (all other classes canceled)
*We will have Child Care on Friday at 10am and Saturday at 9am!
Thanks for teaching today Linda.
WOD: 7 rds + 3bx step
Happy Thanksgiving everyone!
Strength – 5 DL 10 T2B every 3 min
DL – 5@225-5@255-5@275-5@295
Wasn’t feeling the 5th set.
WOD – 7 rds + 7 KB Swings
SP up to 100# (pr)
WOD 5 rnds with 35# kb and 20″ box
Strict Should Press x 5
95# / 115# / 135# / 145# / 165#
WOD:
6 rounds, 3 box jumps, what a gaser!!!
Priceless pic Jessica!!! I completely feel your pain!!! 🙂
Strict Presses @ 55 lbs……….still nursing lower back.
WOD as Rx’d = 8 + 15 box jumps
Crossfit Nutley NJ
5 min amrap
SC&J @155 = 23 reps
Rest 2 mins
5 min amrap
Max pull-ups = 49 reps
Rest 2 mins
5 min amrap
Max push ups = 70 reps
Strict Should Press x 5
Up to 115#
WOD RX’d.
7 rounds + 3 box jumps
8 rds rx’d. Nice job Trae!
8 rds + 8 kb swings
Thanks Derk
5 SP/15 T2B (up to 145#, failed on 5th rep)
Rx’d: 7 rds
WOD – 6 Rounds + 8 Box Jumps
For the cat with the tight lower back (yesterday’s comments), working the stuff shown here loosens me up every time. Couple or three times a day: http://www.t-nation.com/free_online_article/most_recent/the_30_second_mobility_cure
Crossfit NWA
Warm up with
15 Jumping squats
15 sit ups
15 push-ups
15 push press with barbell
No strength today
WOD
For 15 minutes
Even minutes (row for calories)
Odd minutes (burpees)
Rest one minute
For 15 minutes
Even minutes (wall ball)
Odd minutes (toes to bar)
210+205= 415 total
Nice pic!!
Nice pic Jessica!! It seems like all the pics I see of you on here, you look like you’re in pain. LOL. 😀
Since I skipped the last two days(weird back issue) I opted to the front squats from Monday for strength.
5-3-2-2-1-1-1
135-155-185-195(PR)-205(PR)-215(PR)-225(f)
Pr by 30#…….what??
WOD as Rx
6 rounds and 1 Box Jump.
Happy Thanksgiving everyone!!!
Love the pic, Jessica. You look great and you’re so strong!
Shoulder press: up to 90×5, 100×3
WOD rx’d: 6 rounds + 7 KB
Shoulder Press – up to 85# x 3
Wod rx’d – 8 + 7 box jumps
WOD as RX’d = 7 rounds + 1 KB
Shoulder press 75 x 3
Wod: 6 rounds, 10 Bj
Shoulder Press – up to 155# x 2
Wod as rx’d – 6 + 6 box jumps
1 k row
10 burpees
20 kb swings 55#
30 military sit-ups -anchored
5 rds of DT with 95#(12dl/9 hang clean / 6 jerk)
** if drop during a round 3 burpee penalty
30 more sit-ups
20 swings
10 burpees
1 k row
22:35
+ 3 burpees
Crossfit Shadyside – PA
Strength: Push Press
5@135
3@155
1@175
1@185
AMRAP@185 (5)
WOD: “Donny”
21-15-9-9-15-21 reps for time of:
Deadlift (225#)
Burpees
As Rx’d
Time: 13:38
Rest 3 minutes
“Flight Simulator”
Double Unders:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Must stop after each set
If you do not finish each set unbroken you have to start it over
Didnt time it but a Thanksgiving miracle occurred and I finally am able to string 50+ double unders together. Only took a year
3.06 Mile Run
DL 5×155-225-275-305-335
wod
5 rds + 2 KBS
DL x 5
155, 225, 275, 305, 335
Wod as Rxd = 5.5 rds
Props to 7 and 8 rounders.
Came back in to do yesterday’s WOD even though shoulder was very tender today.
Strength Power snatches 7X3
75-95-100-105(f)-95-95-105
WOD with 75# and used 30″ box to scale HSPU
7:48
Good job 5:30 class!!
WOD Rx’d
8 rds 11 BJ
Strength-70#x5
WOD 5 rounds plus 15 box jumps
Shoulder Press – up to 145# x 3
WOD as rx’d – 5 + 15 box jumps + 5 KBs