Monday October 31, 2022

The 6:30pm class is canceled today.

3 Rounds for time of: 
31 Kettlebell Swings 55/35# MRX 45/25#
31 Wall Ball Shots 20/14# 10/9’ MRX 20/10# 9’
31 Box Jumps 24/20” MRX 20/18”

29 thoughts on “Monday October 31, 2022”

  1. Gymnastics training: 2 rounds of:

    L Sit hold- :30/:15
    HS hold- 1:00/1:00 (against wall)
    Controlled knee raise- 10/5
    L sit hang- :30/:15
    Skin the cat: nope

    Wod Rx’d
    14:52

  2. WOD rx but step ups
    14:56
    Got back from Vegas last night unwell
    Held handstand for full minute both times and that’s about all I did that was partially impressive today

  3. Activator
    Paralellet Tuck hold: :60/:30
    HS hold (wall): :60/:60
    Controlled knee raise to bar: 6/4
    Hanging Tuck hold: :30/:30
    Skin the cat: 2 on bar / 4 on ring

    Wod. Women’s Rx’d
    11:14

    1. unbelievable job today!!- thx for working out next to me – let’s me know how far away I am from being good at crossfit stuff 🙂

  4. Gymnastics training: 2 rounds of:
    L Sit hold- :35/ 2 sets of :10
    Free standing HS- :35/:45
    Controlled knee raise- 5/5
    L sit hang- :35/:25
    Skin the cat: Bar(5)/Ring(5)

    Wod Rx’d
    17:35

  5. Activator
    *Parallette L-Sit: bent my knees the entire time- increments of 15-25 seconds both rounds
    *Free Standing HS Hold work
    *controlled Knee raise/roll backs- completed
    * Did straight one-leg strict TTB
    *Skin the Cat- performed 4-5 each round

    WOD w/step ups the rest rx
    11:04

  6. Activator – did things

    Wod Rx
    18:56 – such a mental grind today – glad to have gotten through it

    fun class – great seeing Asad and Sabrina today!!

    thx breck!

  7. Fun gymnastics activator! Did some high plank holds, hollow body holds, hangs & strict knee raises, parallette bent knee (15-20sec) and skin the tiny kittens from the rig rings..

    WOD as Rx’d (step-down)
    16:35

  8. Gymnastics Training
    2 Rounds of:
    1 Min: Max Knee Raise Hold on the Parallette’s (0:50/0:35)
    1 Min: Rest
    1 Min: 10 Strict Hanging Knee Raises touching shoe laces to bar
    1 Min: Rest
    1 Min: Max Freestanding Handstand Hold (1:00/0:55)
    1 Min: Rest
    1 Min: Max Hanging Knee Raise into Bar Hang (did 0:40 Knee Raise into 0:20 seconds Bar Hang for both rounds)
    1 Min: Rest
    1 Min: Max Bar Skin the Cat’s (5/1)

    WOD
    As Rx’d
    Everything split up in sets of 21/10
    Time: 15:17

  9. Participated in skills
    1 min HS hold, 1 min plank, several 10-15 sec l-sit, skin the cat on rings, hanging knee raise

    WOD w/25# kb, 8# WB, 18” step ups
    1st round as written, rds 2&3 15 wbs
    16:42

  10. Activator
    Got both L-sit holds for the full minute
    Worked on handstand holds 2 times each round
    Got to 32 seconds on both L-sit hangs
    Did both slow knee raises

    WOD Rx first time jumping and KB swinging since I dialed it back from injured hip (might be feeling it tomorrow)
    15:11
    KB swings and wall balls unbroken; box jumps never fast for me but tried to keep moving

    KP abs

  11. Activator – I was indeed activated
    Wod – Rx
    19:08
    *on third round started wb, lost back was not happy, did the 31 box jumps then came back and finished wbs.

  12. Activator
    Plank hold for one minute both rounds
    Parallel hold for one minute both rounds
    Hanging from bar 1 minute both rounds
    Knee raise hold 30 secs,15 sec rest, 15 sec hold
    ea round
    Slow ring rows 13,14
    WOD w/ 25# KB, 20” box step ups, 8# ball to 9 ft target
    Did 3 rds of 21 reps instead of 31
    17:05

  13. Activator
    Plank hold for one minute both rounds
    Parallel hold for one minute both rounds
    Hanging from bar 1 minute both rounds
    Knee raise hold 30 secs,15 sec rest, 15 sec hold
    ea round
    Slow ring rows 13,14
    WOD w/ 25# KB, 20” box step ups, 8# ball in to 9 ft target
    Did 3 rds of 21 reps instead of 31
    17:05

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