Tomorrow, October 31st (Halloween), the 5:30 and 6:30pm classes will be canceled.
“Strict Nicole”
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps strict pull-ups
Tomorrow, October 31st (Halloween), the 5:30 and 6:30pm classes will be canceled.
“Strict Nicole”
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps strict pull-ups
Strict Nicole (ish)
400m run
Accumulate 10 strict pull-ups each round
50 strict pull-ups + 400m run
WOD 2
Bench @ 165
15-12-10-7-7
90# sled
48/6’3”/185
“Strict Nicole” Rx’d
Completed 7 rounds w/ 10 unbroken strict pull ups
Total=70 strict pull ups
EMOM for 10 mins:
Odd mins: 75’ sled push 90# sled
Even mins: Bench press @185#(10/6/6/5/4)
Modified Nicole
20 min AMRAP
1k bike
5 kipping plu
15 ring rows
Total: 6 rds
Finisher – 10 min:
Odd – 50’ walking lunges
Even – max reps bench press (10-19-8-8-8)
10…not 19
“ Strict Nicole”
7 Rounds
12,10,10,10,10,8,7
67 Reps
10 Min EMOM
Odd : 75” Sled Push @170# Sled
Even : Max T2B (15,10,10,10,10) 55 Reps
47/5’7″/172#
“Strict Nicole”
7 Rounds
15-12-12-12-12-10-10=83 reps
10 Min EMOM
Odd: 75′ Sled Push@90#
Even: Bench press max set@175# (15-10-8-7-8)=48 reps
Strict Nicole
10/10/10/10/8/11 = 59 strict pull ups
All 1 set
95# bench
13/10/10/10/10
53 bench
“Strict Nicole”
As Rx’d: 10/10/10/10/8/10= 58
For 10 minutes:
Sled Push: 45#
Bench @3/4 BW 85#: 12/12/10/7/7
“Strict Nicole” As Rx’d
8 Pull-ups/5 Rounds = 40 Reps
10 Min EMOM:
85LB BENCH – 8 Reps ea rnd.
Sled Push: 45lbs
Nice work, nooners! Thanks for teaming, Georgie!
Such a stud-filled noon class today – great seeing you guys (you know who you are) 😉
“Strict Nicole” Rx’d
Completed 6 rounds w/ 10 strict pull ups (2-3 sets)
Total=60 strict pull ups
EMOM for 10 mins:
Odd mins: 75’ sled push 80# sled
Even mins: Bench press @115#(12/10/10/8/6)
*shout out to RG
thx breck – awesome class today!
Loved seeing you Ryan! Great job today.
Wod w/200m run & 8 toe assisted strict pull ups on box
5rds + 200m
Bench w/65#: 15-15-11-10-10
Sled w/25#
Great job today Monica! Thanks for partnering with me.
“Strict Nicole” Rx’d
Completed 7 rounds
Total=72 strict pull ups
EMOM for 10 mins:
Odd mins: 75’ sled push 90# sled
Even mins: Bench press @175#(10/8/6/5/5)
Thanks for teaming up, Foster!
“Strict Nicole” Rx’d
Completed 5 rounds
Total=39* (went 5 unbroken each round and then completed 3 unbroken before running)
EMOM for 10 mins:
Odd mins: 75’ sled push 75# sled w/ Alonso
Even mins: Bench press @115#(15/15/12/10/10)
“Strict Nicole”
As Rx’d: 5/5/5/5/5/5= 30
EMOM for 10 mins:
Odd mins: 75’ sled push 90# sled
Even mins: Bench press @205#(10/8/6/6/5)
Strict Nicole
Accumulated 7 strict each round
Total of 7 rounds = 49 reps
Finisher rx
Sled w 45#
Bench press with 95#: 13-11-11-10-10
Fun finisher, good job Nicole!
wt. 170
“Strict Nicole” Rx’d
Completed 6 rounds 10-10-10-8-8-8
EMOM for 10 mins:
Odd mins: 75’ sled push 90# sled
Even mins: Bench press @175#(10/8/6/6/6)
Strict Nicole
7 rounds, 10 reps per round unbroken
BP at 165#, 10, 7, 7, 7, 7
Sled ? It was dark
Wod
5 rounds of:
400m run
8 single arm strict left ring rows (right shoulder bothering)
Finisher
8-10 bench press @ 95#
Empty sled
“Strict Nicole”
7 Rounds
15-12-10-10-8-7-8 = 70 reps
10 Min EMOM
Odd: 75′ Sled Push@90#
Even: Bench press max set@155 – 5 reps
@135 -6 reps for remaining rounds
Total =29 reps
WOD 1 Rxd.
12-12-9-9-8-7-7
Total = 64
—
WOD 2. Rxd. BW=175#
Sleds @ 90#
Bench @ 175#: 9-6-5-5-5
Glass City CrossFit
Strength
2 sets of pause snatch into 1 Squat Snatch.
2 @95
2 sets of 1 pause snatch into 1 a squat snatch
2@115
2 sets of 1 power snatch 1 squat snatch – no TNG
1@135
1@155
—
Wod RX
12 min AMRAP
4 ohs @ 115
6 Box Jump overs – 24’’
8 KB swings – 55#
* add 2 reps OHS every round
6 rds + 10
WOD:
5 rounds
6/6/6/6/10 – small sets
Finisher
Bench 155#
10/10/10/10/7
Strict Nicole
10/10/10/10/13= 53
Bench w/ 75#
12/12/12/12/18= 66
6 runs 5 pull up rounds 5 banded pull ups.
Bench @ 85. 10/round
BW 235lb
“Strict Nicole” Rx’d
Completed 6 rounds 8-8-6-6-4-5
EMOM for 10 mins:
Odd mins: 75’ sled push 90# sled
Even mins: Bench press @205 11-8-8-7-5
Wod
400m run
10 strict pu(multiple sets)
53 total
Bench w 155# 10/8/6/6/5
Sled w 90#
Strict Nicole
11,11,11,11,9,9,7=69
Bench w/185#
15,10,8,7,7= 47
Strict Nicole
5rds
Pull ups: 5-5-5-5-6 (26)
Finisher:
Bench 110# – 10-10-10-8-8 (46)
Sled RX 45#
Abs