This Saturday, July 29th, Open Gym will only be offered from 10:00am to 11:00am.
7 Rounds for total reps:
Every 3 Minutes:
400 Meter Run
Max Rep Set of T2B
Compare to June 24, 2022.
This Saturday, July 29th, Open Gym will only be offered from 10:00am to 11:00am.
7 Rounds for total reps:
Every 3 Minutes:
400 Meter Run
Max Rep Set of T2B
Compare to June 24, 2022.
HPS: 55-65-75-85-75-75-75-75
WODrx: 110
2022: 108
EMOM for 10 mins: Hang power snatch
All @135#
Wod Rx’d (All one unbroken set)
20
12
12
12
12
12
12
Total T2B= 92
2022: 87
Strength w/55#
WOD w/1k bike & hanging knee raises
10 ea rd
Total = 70
Gulf Shores CrossFit
Front Squat
E2MOM
4 Sets of 1@255#
1 Set of 1@285#
WOD
AMRAP in 12 minutes of:
10 DB Snatches alternating@50#
20 WB Shots@25# Ball
60 Double Unders
Missed at 27 on 1st round of DU’s with everything else unbroken
Rounds=4
EMOM
1 HPS @ 95# + 7 pushups
—
Wod. V-ups instead of TTB
10 unbroken V-ups each round
All runs 2:00 or less
10 amrap
10 wbs / 20 lunges
Wod
1k bike
max reps KBS 35#
20 each round – 2 rounds were not UB
140 reps
Last session before Bebe! See ya soon cfj fam 🙂
Good luck Georgie and Max!
Strength: EMOM Hang Squat Snatch
3 x 2 @ 95#
7 x 2 @ 115#
WOD Rx’d
17-17-17-14-11-9-13
Total: 98
CORBIN:
Strength: EMOM Hang Squat Snatch
5 x 2 @ 35#
4 x 2 @ 45#
1 x 2 @ 55#
WOD Rx’d*
7 T2B-7 TTR-7 TTR-7 TTR-7 TTR-5 TTR- 5 T2B
Total: 45
Strength: EMOM Hang Squat Snatch
All 10 sets were 95# (2 reps)
WOD Rx’d
10/10/10/10/8/6/9
Total: 63
tough one….shout out to dylan! Great job today nooners! thx Shannon
Strength up to 90
wod runs with situps (2 rounds ski) – 90 situps (missed one round – hot hot hot)
Strength 115 for 2 sets 135 for 8
WOD: 104 reps
18-18-18-15-12-11-12
Snatch- up to 135# (working on midline stabilization)
WOD w/ GHD: 74
EMOM Hang Power Snatch (last yr up to 130#)
95-95-105-105-115-115-120 (4)
WOD w/bike for knees
1- 1:37 (15)
2- 1:37 (10; grip broke)
3- 1:37 (13)
4- 1:38 (13)
5- 1:40 (13)
6- 1:44 (10)
7- 1:43 (17)
Total T2B: 91 (87 last year)
Abs
TOASTY today; great job 4:30 crew
EMOM
2 HPS @ 95#
Wod.
Run-400m/row-400m/bike-1000m/row-400m/bike-1000m/run-400m
T2B: 20/12/8/14/12/16
82 reps
Strength: all reps @ 135#
WOD as RX
101 reps
(2022 – 101 reps)
Strength:
10 sets at 135#
WOD
1 – Run, 6 T2Ring
2 – Run, 8 T2Ring
3 – Run, 6 T2Ring
4 – Run, 6 T2Ring
5 – Run, 6 T2Ring
6 – Run, 6 T2Ring
7 – Run, 7 T2Ring
Total – 45 (8 rep PR from 2022)
Super super hot today 4:30
Strength @ 135
Wod
15
15
15
15
10
12
13
95
apologies for my miscalculations in the post wod discussion
Strength #95-#115
Wod run/bike/run/bike alternating
400m run+10 sit ups
1000m bike + 10 TTR
40 sit-ups
30 TTR
Hang squat snatch
165-175-185-195-195-205-225-235
Failed 245
Wod RX’d
70 reps
Strength
75×2 – 80×2 – 85×4 – 90×2
Wod w/200m runs
4 rds w/GHD to parallel
13-13-11-11
3 rds w/hollow rocks
10-10-14
Total = 82 reps
Spicy today – great job 4:30
Strength 115*2 rest 135
wod rx
39…yup
future reference — it was STUPID hot