Today, September 7th we are offering an 8am, 9am and 10am class. All other classes are canceled. Have a safe and happy Labor Day!
AMRAP in 20 minutes of:
30 Hand release push-ups
20 Calorie row or 200 Meter run
10 Back Squats BW/75%BW Rx+1.25%BW/BW MRX 75%/50%BW (from the floor)
Strength: 10 minute EMOM Back Squats
From the floor: 5@145, 5@175, 5@180
From the rack: 5 sets of 5@195, 2 sets of 5@215
39/ 6’/ 180
WOD as Rx: (row/ 180# barbell)
5 rds + 30 HR push-ups
All with 205# BB from the floor (BW = 225)
5 BS x 10 EMOM
3 rds + 7 BS
(did the final 3 reps after the buzzer)
Back squats
EMOM @ 175# all from the ground.
Wod RX w/ row
5+51 reps (1 back squat)
Back squats: 5 reps EMOM for 10 minutes from the ground. Used 155#
*
WOD rx: 155# back squat; cal row
5 rounds + 12 hand release push-ups.
I meant I did MRx. Didn’t do body weight squats.
Strength:
5-135
5-185
5-215
5-235
20-185
5×2-170
WOD with squats from the rack: (170# BW)
4+13 cals
155# (body wt=198)
Strength: 5×10 emom
WOD:
2 rnds with row and back squats
1 rnd with run and squat cleans
+ 9 hrpu
Workout at CrossFit low oxygen in Frisco, CO.
Hero Wod- Hotshots 19
6 rounds for time of:
30 air squats
19 power cleans 135/95
7 strict pull ups
400m run
Rx’d 37:28
Samsies- RX. 37:28
Ran in at the same as Butter, because he waited on me during that last 400- he probably got closer to 36 something.
EMOM
Completed @ 175# (BW)
—
Wod. Rx’d. 175# squats
3 rounds + 16 cal row
Strength:
5 reps EMOM for 10 min, from the rack
135X5, 155X3, 165X2
WOD with squats from the rack: (165# BW)
4+10 HRPU
40 / 5’7” / 170#
Strength: from the floor @ body weight (170#)
WOD Rx’d, back squats at body weight (170#), all reps from the floor.
4 rounds + 23
Good job today Melissa!
WOD with 55# snatch and row. 4 + 1 push up
44/5’7”/170
EMOM for 10 minutes
5 Back Squats@175# (from the ground)
WOD
With 175# & Row
Rounds=4+14 calories
Subbed good mornings for back squats
Strength
3@85
7@95
WOD (same sub) w/ row
3 + 20 cals
well that was difficult after some lake days…
10 EMOM 5 reps from the ground
back squats at 75% BW: 105#
–
wod as rxd (row + 105#)
4 rounds + 37 reps
10 Min EMOM of 5 BS at #105
Workout @ #95
4 rnds + 25 HR pushups (2 rounds run, 2 rounds row)