Elizabeth

25
Mar

Elizabeth

There will be no 6:30 class this evening.

21-15-9 reps of:
Squat Clean (135/95#)
Ring dips

Compare to July 19/10

Check out Jane’s play next week. It runs from March 29 – April 2. Talk to Kevin at the gym for details.

41 Responses

  1. Mireille

    WU x 2 (blue band, pushups on knees)

    Strength: Clean (squat)
    55×5, 65×5, 75×5

    WOD: Elizabeth
    21-15-9
    Squat cleans @ 55
    Paralletes dips
    Time 11:03

    Cashout: stretch

  2. Joanna

    WU x2
    Elizabeth @ #70 and kipping ring dips
    13:42

    Almost a minute slower than last time with the same weight but the cleans felt pretty easy it was the ring dips with no band that slowed me down. Most I’ve done in a workout without a band.

    1. Jeff

      If anyone wants to do Games WOD 11.1 it can be done on Sunday.
      If you don’t want to do the Games WOD that’s ok too. We won’t be doing other WODs but feel free to come in and work on skills or strength.

  3. WU x 2
    Strength: overhead squats x 1
    45,50,60,70,80(f),80(PR 5#)

    WOD: Elizabeth

    21-15-9
    Squat cleans (45#)
    Paralletes dips

    Time 8:27
    next time should do ring dips white green or red band

    Cashout: back stretch

  4. Corinna

    WU x 2

    Strength: Push Jerk x 5
    65-75-85-95-100

    WOD: Elizabeth

    21-15-9

    Squat Cleans: 85#
    Ring Dips: Yellow band

    Time 12: 12

    When I arrived home after the WOD I checked my journal and the last time I did Elizabeth my time was 9 minutes something, but my weight was 65# and I used the green band for the dips. Today my weight was 20# heavier and boy did I ever find the squat cleans slow and tough!!!!

    Good job a.m. crew!!

  5. Johnny

    Wu x 2 25 late burpees hehe

    Wod: (85#, ring dips)
    Time: 9:56? Something like that.
    Like Corinna said: squat cleans felt long and never-ending …. Ring dips getting better. Have a great weekend!!

    Friday Friday gotta get down on Friday !!

  6. Martine

    WU x2

    Games Workout
    AMRAP 10 minutes of:

    30 Double-unders
    15 Power snatches(55#)

    3 rounds + 30DU + 2 Snatches
    It was tough!! It felt like the room was spinning at the end. ouff!
    Thanks for encouraging me everybody! It helped me alot! 🙂
    Have a great weekend!

  7. Martine S

    WU x 2
    Strength: back squats (1x)
    70-95-115-125-135-145(f) PR of 20# 🙂

    WOD Elizabeth
    55#
    paralette dip

    Time: 8:59

  8. Guy "Rackman"

    CFWU x 2

    Push Press
    3 x 115
    3 x 125
    3 x 135
    3 x 155
    3 x 175 PR

    WOD: “Elizabeth”
    21-15-9

    Squat Cleans # 105
    Ring Dips

    Time: 12:46

  9. Jeff

    Push Jerk – 3RM
    95-115-135-155-175 (PR for reps by 10#)

    “Elizabeth”
    21-15-9
    Squat Cleans (115#)
    Ring Dips

    Time —> 13:16

  10. Lora

    WU X 2

    Strength: Push Press (X1)
    75-85-95-105-115-120(f)
    *very happy with 115 PR!*

    WOD: Elizabeth
    21-15-9
    Squat Clean @ 60% (75#)
    Ring Dips (green band)
    Time 11:23

    Awesome work 3:15 crew! Great coaching Sonia! Impressive score on Games WOD Martine! You rocked it!!

  11. MC

    Press 1 RM: 45-55-65-75-80 PR!!!!!
    I haven’t had a PR in press since Nov. 2009…yep 2009. So I’m pretty pump!!

    Elizabeth (@95) as Rx’d- 15:10 min PR by 3:35 min
    Very happy about today result, especially since I’ve been feeling crappy all day! 🙂

  12. Gabriel

    WUX2

    Hybrid Strength- Power Clean into a Push Press X1
    95-115-135-145×2-135×5-145×4

    Need to remember to keep the bar as close to me as possible. Much better once I did that.

    WOD: “Elizabeth”
    21-15-9
    Squat Clean @100#
    Ring Dips (21-15 strict, last 9 with green band me think)

    Time –> 15:43

    First ever WOD doing ring dips and am quite happy about it. Will practice kipping ring dips in my warmups.

    Great to work with you 5:30 crew!
    Have a great weekend fella CrossFitters!

  13. Steph F.

    WU x 2
    Back squat x 3: 45(WU)-65-75-85-95-105×2

    Elizabeth:
    21-15-9
    Squat cleans @ 55#
    Parallette dips with medball under feet

    Time: 10:04

  14. Steve

    CFWU x 2 + 50 burpees for no show

    OHS x 5
    45, 65, 95, 115, 135(f)

    Elizabeth 21-15-9
    Squat Cleans @ 95
    Ring Dips (purple band)

    Well, gotta tell ya. That sucked. Really sucked. Almost as much as I was sucking wind the whole way through it. Thanks for all the encouragement guys.

  15. Owen

    Wu x 2
    Cleans 3’s
    65-85-95-115-125…last set the arms were doing all the work.

    “Elizabeth” 21-15-9
    Squat Cleans 95#
    Ring dips with green band

    Time 11:30
    Thanks for the push to use the rings Sonia

  16. Francis

    WU x 2

    Strength: Clean squat x5
    65-65-75-75-95

    WOD: Elizabeth
    21-15-9
    Squat cleans @ 65
    Paralleles dips
    Time 11:11

    Cashout: stretch

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