2 RFT:
-250m Row
-25 Russian KBS 24/16kgs RX+ 32/24 MRX 20/12
-25 Military Ab-mat Sit-ups anchored
-200m Run
-20 Hang Power Clean 95/65 RX+ 115/80 MRX 75/55
-20 Hip Extensions or 20 Barbell Good Mornings
**Athletes can start with Run complex or Row complex
Post time to responses.
TGU’s worked up to 55# right side felt strong, left side was shaky.
WOD as RX’d 12:20
TGU with 55# kb then empty barbell
–
Fran
3:22 (:13 pr — hadn’t done it since 2012)
–
wod rx with bike, 55#, 95#
15:56
TGU up to 55#
WOD as Rx’d w/0.6km Assault Bike instead of Row:
12:41
Stone, you are crazy!!
Worked on Turkish Get-ups with 15# KB (I think it was 15)
WOD Rx = 14:32
Fun morning – always nice to have Nicole coaching at 5 am.
TGUs to 55 each side
WOD rx+
12:39
WOD as Rx’d + = 12:47
TGU kb/70 bb/65
WOD Rx’d
20:18
Tank empty. Thx Fran
TGU up to 40#
WOD with 45# kb
12:58
Super Cool Pic! Looking great.
Here is the video I mentioned to a couple of you yesterday in my quick attempt in classes to describe that border of the cliff analogy/threshold training I provided on Fran and CrossFit in general.
Hope it helps explain and you enjoy.
https://www.youtube.com/watch?v=fIJOE4sSSNs
My 5am crew set me straight this morning! 🙂 Always fun coaching the early birds!
WOD as Rx’d w/ hip ext & row first
11:41
WOD as Rxd w/ 55# & 95#: 17:53
Great noon class! Fun seeing everybody!!
Turkish get-up: Worked up to 55# and then for grins I did the bar (that was tough).
WOD: as Rx’d (did the good mornings b/c Jesse extended all the machines for 6ft + people….lol)
13:32
and I have to mention that I was right on Breck’s heels for the first 5-6 seconds….I just shot out of the gate too quickly I guess 🙂
TGU:
Right arm: 80#
Left arm: 70#
WOD RX+
11:07
TGU: #55 both arms. Didn’t try the #70 lol
WOD: RX+ (#55 KB, #80 HC)
12:14 run first
Oops…just realized I did 25 reps on all the movements. Guess I need to be sure to read the WOD before starting!
Turkish Get Up
All with KB’s and on both right and left arm
55/70/80
WOD (started with the run)
With 115# barbell, 70# kettlebell, military sit-ups and hip extensions
Everything unbroken
Time: 11:43
TGU 70# both arms
Wod RX: 17:58 or 17:59, just under cap…
Good noon class
TGU just went up to 35#
WOD rx’d w/hip extensions and row first
11:35
TGU
Up to 65# barbell both arms
—
Wod RX+
13:40
W/ Hip extensions
TGU up to 45#
Never done those before… Fun!
Wod as Rxd
12:01
Strength: was inspired by the 5am boys and worked on dubs. One of my biggest weaknesses.
WOD Rx’d w/hip extensions and row first
10:41
Always a challenge chasing Steph! So fast!
Stone, you are a beast!
TGU
Up 55# KB for both arms, failed 70# big time ha
35# barbell both arms
Steph you rocked that 70 sheeeesh!
Wod rx +
10:45
I rowed first and assault biked vs running 🙂
WOD Rx w/ hip extensions —
12:43
35# KB and BB Turkish get ups
14:30 with 35# KBS, bike,
65# HPC and 35# good mornings
Like B, did 25 reps on all movements 🙁
TGU – 70# w/ right, 55# left
WOD (started with the row)
With 115# barbell, 70# kettlebell, GHD’s and hip extensions
13:58
TGU worked up to 80lb KB only with the right arm though lol
WOD as RX 11:11
Air bike on the first round then run on second
TGU: #70 both arms
WOD: #45 KB and #80 HC
16:34
TGU: 55# KB both arms (first time)
WOD: MRX with 55#KB and barbell good mornings
16:16
TGU: 96lb kb left and right
Barbell with #75 left and right
Wod rx+*- 12:06 w/ regular ab may sit-ups
Severely scaled WOD:
25# kbs
600m bike for row
45# HPC
45# good mornings, very slow
Very slow military ab mat military sit-ups, as straight as possible
13:05
TGU
up to 55# w kb on both sides
55# on barbell
Wod w 70#kb & 95#hpc
14:42
BB TGU
65# left arm, 85# right
wod+ with 80# KBS
16:36
Rx’d w/hip extensions 14:15
*waited about 5-10 secs for GHD to become available.
TGU
55/70/80 (failed left arm on 80)
Wod as rx’d:
12:06
TGU
Up to 55# w/ right arm, 45# left arm
WOD Rx+
12:16
Turkish get up left 55#, right 70#
WOD: 12:38