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”
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”
Wod RX: 14:34
WOD: As RX’d
22:34
Activator ✅
WOD: 24 and some change Rx
Activator completed
Wod RX
12:01
WOD Rx’d 16:48
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
Wod Rx’d
14:46
wod rx – 11:33
Participated
RX 11:24
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
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
Activator completed fun challenge for sure
Wod as rxd
10:29
Kbs UB
WB ub-20/11/18-13
BJ rebound & GS mix
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 🙂
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
Gymnastics class attended
WOD RX
19:14
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
WOD
31 KB 25#
31 DBLKB PP 16#s
31 Step ups (jump 1st round only)
10:45
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!
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
WOD Rx* 20″ step-up
16:29
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
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
Correction: 20#kb
Activator – yes
—
Wod RX
15:57
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
Activated
WOD rx: 18:00
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.
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
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