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.
Wod. Rx’d.
233
Pretty lazy this morning….
Wod RX
282 reps
Sprints the Back Squat Waves
5@185
3@205
2@225
4@205
2@230
1@240
WOD Rx
297 reps
Tabata abs
Great job 8am!
“Saved by the Barbell”
10 sprints EMOM 10 min
5 x 6 BS @ 95#
Wod w/65#
Score: 274 reps
Have a great Labor Day, CFJ.
39 burpees
43 wallballs
69 deadlifts
62 WBSU
66 hang power cleans
=
279 total reps
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
Escape Turkey Mountain
5 Mile Trail Run
48:33
Strength up to 195#
Wod rx
299 reps
Escape from Turkey Mountain 2 mile
30:05
2nd in age group
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
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
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
Rx 206
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)