Monday, July 1, 2019

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.

28 thoughts on “Monday, July 1, 2019”

  1. Jeremy Fullingim

    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

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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

  9. 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!

  10. 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

  11. 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

  12. 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

  13. 1 pc 205
    1 sc 225
    1hsc 235
    Wod mrx weight rx+ gymnastics stuff
    17:21 Almost quit on that one. Thanks Paul!

  14. 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

  15. Chadwick Warren

    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

  16. Samantha Kuplicki

    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

  17. 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

  18. 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

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