Monday, July 24, 2023 32 Comments / Workout of the Day (WOD) / By Breck For Time: 21-18-15-12-9-6-3Pull-ups MRX Jumping pull-upsHang power cleans 95/65# MRX 75/55#
Julie W July 24, 2023 at 6:27 am Strength: 3 HPC 65-75-85-95-105; 3 strict pull ups WOD: Rx 11:23 Reply
Butter July 24, 2023 at 7:36 am EMOM for 10 mins: Min 1: 2 HPC’s (1@135, 4@185) Min 2: 5 strict pull ups Wod Rx’d 8:33 Reply
Sean K July 24, 2023 at 8:30 am HPC 115-135-145-155-165 Pull ups – wide grip stict. 2-3 reps per set. WOD RX – 10:44. Reply
Breck July 24, 2023 at 9:17 am Gulf Shores CrossFit Gymnastics training 5 Rounds 20 band tricep extensions 10 strict HSPU’s (unbroken) Rest 90 seconds WOD 6 Rounds 14 T2B (unbroken) 14 Box Step Ups with 50# DB’s @ 24” Made 5 rounds + 5 box step ups @ 16:00 cap Reply
Calli July 24, 2023 at 10:26 am 800 warmup Activator: : #125 HPC, 2 SP WOD: #65 21 reg pull-ups, 18/15/12 jumping, 9/6/3 regular pull-ups 1 mile run Reply
RachelB July 26, 2023 at 7:35 am Note to future me: slow down on this one/break up sets more. You couldn’t straighten your arms for a few days. (: Reply
Georgie July 24, 2023 at 12:06 pm Strength EMOM Odd: 2 HPC 85# and 10 strict press 25# DBs Even: 50 drag rope Wod Rings rows and rx HPC Added in 100-80-60-40-20-19-5 drag ropes between rounds bc ready for baby 😛 16:12 39* Beautiful photo Chrissy!! Reply
Katie B July 24, 2023 at 1:17 pm Activator: up to 95# WOD Rx 7:06 crushed those heavy cleans, Sammy B! Reply
ryan alonso July 24, 2023 at 1:25 pm unbelievable job today, KB – and a special HBD to you 🙂 And yes, Sammy B is a rock star!! Reply
ryan alonso July 24, 2023 at 1:26 pm Activator: HPC – 2reps/set – all at 135# 3 strict PLU’s WOD Rx 11:58 shout out to Purdy – great job my man!! Reply
Sammy B July 24, 2023 at 1:47 pm Strength 95-95-115-135-155(1 rep) Wod w 95# Shoulder hurt – no pull-ups, did hanging knee raises. 13:43 Reply
Caleb Rice July 24, 2023 at 2:16 pm Strength: 115 lb for all sets, 3 strict pull ups. WOD: Rx’d kipping pull ups 8:44 Reply
Ali July 24, 2023 at 5:26 pm GREAT PIC!! Strength with 85#, 10 lunges/10DL w/ 20#DB’s (in place of P/u’s) WOD w/ RR’s & 65# 11:17 Reply
Josh McCallum July 24, 2023 at 5:53 pm Activator: 135-185-185-185-185 (3) strict pull ups WOD: As RX’d 14:51 Reply
Daniel July 24, 2023 at 6:47 pm Strength: Odd minute: 2 HPC Even minute: 3 strict pull-ups 145-145-165-165-165 WOD Rx’d 9:12 (Ripped on set of 12, finished w/ finger tip kipping) CORBIN: Strength 45-45-55-55-55 WOD w/ 35# & kipping pull-ups 6:47 Reply
TS July 24, 2023 at 6:48 pm HPC 2@135-155-175-185-205 WOD modified 7-6-5-4-3-2-1 Strict PU & 185 HPC Reply
Chrissy July 24, 2023 at 6:48 pm Strength – 2 HPCL E2MOM 85-100-110-120-130 Wod MRX w/mods 55# Alternated ring rows and banded kipping pull ups 21 – 7 RRs / 7 PUs / 7 RRs 18 – 6 RRs / 6 PUs / 6 RRs 15 – 6 RRs / 5 PUs / 4 RRs 12 – miscounted and only did 9 total – 4 RRs / 3 PUs / 2 RRs 9 – 4 RRs / 3 PUs / 2 RRs 6 – 4 RRs / 2 PUs 3 – 3 PUs 13:42 Reply
Amy July 24, 2023 at 8:03 pm WOD: modified slightly 14 pu/7rr, 12 pu/rr, all the rest rx. 10:16 Reply
Steph July 24, 2023 at 8:22 pm 2 HPC E2MOM (no pull-ups) 115-135-145-155-165 WOD Rx 7:48 Came off from 3 PU at 7:36 and thought I was done, oops! Pull-ups: 12/9; 10/8; 10/5; 8/4; 5/4 then UB HPC: 12/9; 10/8; 10/5 the rest UB Abs Good 5:30 class Mike. Late class for us today due to taking Turbo to the vet. He’s back home with another heart med. Reply
Strength: 3 HPC 65-75-85-95-105; 3 strict pull ups
WOD: Rx 11:23
95-115-135-145-155
3SPU
RX 7:42
Wod RX:12:36
Activator
3 pull ups X5
95/145/155X3
EMOM for 10 mins:
Min 1: 2 HPC’s (1@135, 4@185)
Min 2: 5 strict pull ups
Wod Rx’d
8:33
HPC 115-135-145-155-165
Pull ups – wide grip stict. 2-3 reps per set.
WOD RX – 10:44.
HPC
2@85-105-115-125-135
SPU
Wod RX
7:48
Gulf Shores CrossFit
Gymnastics training
5 Rounds
20 band tricep extensions
10 strict HSPU’s (unbroken)
Rest 90 seconds
WOD
6 Rounds
14 T2B (unbroken)
14 Box Step Ups with 50# DB’s @ 24”
Made 5 rounds + 5 box step ups @ 16:00 cap
WOD rx
7:33
800 warmup
Activator: : #125 HPC, 2 SP
WOD: #65
21 reg pull-ups, 18/15/12 jumping, 9/6/3 regular pull-ups
1 mile run
Hang Power Clean: 2@ 85/105/115/125/135
WODrx: 8:07
*grip
Note to future me: slow down on this one/break up sets more. You couldn’t straighten your arms for a few days. (:
Strength EMOM
Odd: 2 HPC 85# and 10 strict press 25# DBs
Even: 50 drag rope
Wod
Rings rows and rx HPC
Added in 100-80-60-40-20-19-5 drag ropes between rounds bc ready for baby 😛
16:12
39*
Beautiful photo Chrissy!!
Activator: up to 95#
WOD Rx
7:06
crushed those heavy cleans, Sammy B!
unbelievable job today, KB – and a special HBD to you 🙂 And yes, Sammy B is a rock star!!
Warmup /strength w/55#, jumping plu
WOD MRx
10:30
Activator:
HPC – 2reps/set – all at 135#
3 strict PLU’s
WOD Rx
11:58
shout out to Purdy – great job my man!!
Strength
95-95-115-135-155(1 rep)
Wod w 95#
Shoulder hurt – no pull-ups, did hanging knee raises.
13:43
WOD Rx: 13:10*
*ring row for the round of 6 and 3- rip.
Strength: 115 lb for all sets, 3 strict pull ups.
WOD: Rx’d kipping pull ups 8:44
Strength:
125-205
WOD RX
9:28
GREAT PIC!!
Strength with 85#, 10 lunges/10DL w/ 20#DB’s (in place of P/u’s)
WOD w/ RR’s & 65#
11:17
Strength:
135, 185, 185, 185, 185
WOD RX
12:03
5 Strict pull-ups each round
RX’d
11:35
Good pic Chrissy!
Activator:
135-185-185-185-185
(3) strict pull ups
WOD: As RX’d
14:51
Strength:
Odd minute: 2 HPC
Even minute: 3 strict pull-ups
145-145-165-165-165
WOD Rx’d
9:12
(Ripped on set of 12, finished w/ finger tip kipping)
CORBIN:
Strength
45-45-55-55-55
WOD w/ 35# & kipping pull-ups
6:47
HPC
2@135-155-175-185-205
WOD modified
7-6-5-4-3-2-1
Strict PU & 185 HPC
Strength – 2 HPCL E2MOM
85-100-110-120-130
Wod MRX w/mods
55#
Alternated ring rows and banded kipping pull ups
21 – 7 RRs / 7 PUs / 7 RRs
18 – 6 RRs / 6 PUs / 6 RRs
15 – 6 RRs / 5 PUs / 4 RRs
12 – miscounted and only did 9 total – 4 RRs / 3 PUs / 2 RRs
9 – 4 RRs / 3 PUs / 2 RRs
6 – 4 RRs / 2 PUs
3 – 3 PUs
13:42
WOD. Modified
Strict Pull-ups: 11-9-8-6-5-3-2
10:16
WOD: modified slightly
14 pu/7rr, 12 pu/rr, all the rest rx.
10:16
2 HPC E2MOM (no pull-ups)
115-135-145-155-165
WOD Rx
7:48
Came off from 3 PU at 7:36 and thought I was done, oops!
Pull-ups: 12/9; 10/8; 10/5; 8/4; 5/4 then UB
HPC: 12/9; 10/8; 10/5 the rest UB
Abs
Good 5:30 class Mike.
Late class for us today due to taking Turbo to the vet. He’s back home with another heart med.
Strength
up to 185
3 strict
Wod Rx
15:35
Great class Mike