This Saturday, July 29th, Open Gym will only be offered from 10:00am to 11:00am.
For time:
1000 Meter Row or 2500 Meter Bike
40 DB Alternating Snatches 45/30# Rx+ 50/35# MRX 40/25#
750 Meter Row or 1875 Meter Bike
30 DB Alternating Snatches
500 Meter Row or 1250 Meter Bike
20 DB Alternating Snatches
250 Meter Row or 625 Meter Bike
10 DB Alternating Snatches
Compare to December 8, 2021.
Strength
25-35-45-55-65
WOD Rx’d
15:03
Strength up to WOD weight
WOD Rx (snatches unbroken)
18:03
Gulf Shores CrossFit
Gymnastics training
5 Rounds of:
30 Seconds: 50′ Handstand Walk (25′ down with turnaround on hands and 25′ back unbroken)
30 Seconds: Rest
30 Seconds: 100 Meter Row
30 Seconds: Rest
WOD
21-15-9
Thruster@95#
Box Jump 24″ (games standard)
Unbroken
Time: 4:16
Strength w/15-20-25-25-25
WOD MRx bike
19:58
6 sec behind compare date
(Must have been those 2 water breaks )
Regular snatches with wod weight
Wod Rx (row-bike-bike-bike)
17:55
WOD with runs
10 push jerks with two 30#, 10 snatches alternating whole work out
20:09
Wod rxd with bike
16:04 died a little trying to catch tyler and stay with molly
Alt DB Snatch: 10-8-6-4-2 @15#
WODrx: 17:55
Also, thank you all for the encouragement!! I <3 u
Alt DB Snatch: 10@25, 8@30, 6@40, 4@50, 2@65#
WODrx: 19:27
Strength
Worked single arm OHS w/ 25#
…dreadful athleticism
WOD rx – 15:58 w/ bike
Snatches unbroken, recover on the bike
Alt squat snatch
10@15, 8@20, 6@25, 4@35, 2@45
Wod RX’d with row
16:07
Snatches UB
Rowing is still a work in progress. Thanks, Shannon, for your help!
Strength up to 50#
WOD RX 16:01
all snatches unbroken
WOD with row
Alternaing Arms DB Squat Snatch
E2MOM
10@25#
8@35#
6@50#
4@60#
2@70#
Wod Rx+ (row)
14:56
unbroken
2021: Rx+ row
15:23
Strength: DB squat snatch
10-8-6-4 @ 20-30-30-30
WOD Rx+ w/ row
16:20
2021 Rx’d 17:52 (row)
WOD – Bike/Row/Bike/Row
10 push jerks with two 40# DB’s, then 10 snatches alternating whole work out
14:54
AM
Alt squat snatch
10@20, 8@30, 6@35, 4@45, 2@50
Wod RX+
14:31
All rows
Compare to:
2021: Rx+ 15:16
Strength
Did some squat snatches, did some regular snatches at light weight for all.
—
Wod
Ran – replaced with 1200m, 800m,600m,400m
RX on alternating snatches
21:09
Strength: alt DB snatches up to 75#
WOD: with runs – 1250m, 800m, 600m, 400m
Snatches RX’d
22:01
Fun run Kev-O!
Strength – 45 lb switched to power snatch after set of 10. Knee pain.
WOD RX’d – 16:22
Wod rxd with bike
13:58
“Strength” did some squat attempts(they was I-g-l-y I ain’t got no alibi they was ugly) then did regular alternating snatches with DB.
WOD:
1000/800/600/200
45# db
21:27
WOD rx+ w bike: 14:48 (2021: 15:09)
Strength: 20# DB all sets
WOD: As RX’d
15:55
2021: 15:53
Strength 20#-20#-25#-30#-35#
Wod w/bike and 25# DB
20:13
Future breadcrumbs
40: 24-16
30: 20-10
20 & 10: Unbroken
Strength
50-50-75-75-100
WOD RX+ row
15:53