Next swim wod almost full

8
Nov

Next swim wod almost full

There’s only 10 spots remaining for the next Swim WOD on December 2. Get you’re $5 in to confirm your spot.

AMRAP in 6 min
6 Deadlifts (225/155#)
12 Wall Balls (20/14 @ 10ft)

Squats and pushups at the pool

57 Responses

  1. Kevin

    The folks at Zenplanner have asked me to gather some info. If you’re still having problems logging in with Internet Explorer, could you please email me what version of Explorer you are using?

    They also mentioned using Google Chrome has been working for them, and you don’t need special admin permission to use it at work. It’s worth a try.

    1. Bender

      Hey Kevin, not sure what version of Windows Explorer I am using, however it is compatible with Windows XP. I am still unable to load the ZenPlanner. Not sure what the Zenplanner folks are talking about cause our system admin doesn’t allow for a Google Chrome download. Thanks.

      1. Amanda

        In Internet Explorer, go to the ‘Help’ menu, then click ‘About Internet Explorer’. It’ll show you the version at the top of the window that comes up.

  2. Melissa W.

    Mobility x 1
    WU x 2

    Strength Deadlift
    5 reps @ 65lbs x 2
    5 reps @ 75lbs x 3

    AMRAP in 6 min, 6 deadlifts(65lbs), 12 wall balls (6lbs) = 2 full rounds

    Definitely need to work on pacing myself with the wall balls. Deadlifts felt ok after a fall last week and bruised tailbone. Nothing a little stretching and ice won’t help!

    1. Melissa W.

      Oh and I forgot, cash-out rope climb (modified pull up from the floor). And no rope burn for this girl, today anyway! πŸ™‚

  3. Nadine

    I will have the bracelets at the gym by 4:00 this afternoon!
    I’ll put them by the jar Kevin left for donations in the warm up room
    3.00$ each, to help little Kendric! πŸ˜‰

    *Hannah and Marc H. – I have both of your orders in seperate ziplok, in with the bracelets!

    Thanks again everyone! πŸ˜€

  4. cheyenne

    Wu X 2
    Strength: Back Squat 1’s
    85-95-105-115-120 PR 10#

    This morning we were three on the bar. B4 my strength started I thought, gr8, how are we going to get this done in 15mins. I am pleasantly surprised that we all finished AND I enjoyed sharing the bar. I got some feedback from both Amanda and Gilles on my lift and a bit more motivation to “push” for more. Thank you both.

    WOD:
    AMRAP 6 mins
    6 deadlifts – 120 #
    12 Wallballs 10# – scaled (didn’t clear the mark)
    4 rounds even

    LOTS of monkeys at the 6am class, was fun to watch!

      1. Amanda

        Yeah it works well – everybody changing weights while you’re resting speeds things up instead of doing it yourself AND I didn’t dilly-dally because Gilles was waiting for me. πŸ™‚ I liked sharing the bar.

  5. Amanda

    WU x2

    Strength: Front Squats
    5x 70-80-85-95-115

    WOD:
    AMRAP 6 mins
    6 deadlifts (135 #)
    12 Wall balls (14#) – scaled – couldn’t reach 10′ mark…I need to practice this!

    = 3 rounds + 3 wall balls
    That was a tough one! I liked it though!

  6. WU x 2 (deadlifts for pull ups)
    Strength: Front squats x 3
    95,105,115,120

    WOD
    Deadlifts @ 225#
    Wallballs 20# scale at 8 feet

    4 rounds + 7 wallballs
    cashout rope climb

  7. Tracy S

    WUx1 = 800m Run/Walk

    Strength: Good Mornings
    (x3) 45 – 55 – 65 – 75 – 80

    WOD: AMRAP in 6 Min **Modified**
    ~ 6 Deadlifts @ 135#
    ~ 12 Med Ball Cleans @ 14#
    2 Rounds + 6 DL’s + 8 MBC’s

    Tough one… Was hoping for at least 3 rounds. The DL’s felt pretty good, but didn’t have a great rhythm with the MBC’s – they were slower and tougher than anticipated.

  8. WU x 2 (deadlifts for pull ups)
    Strength: Front squats x 1 should have done 3 reps
    50,60,70,80(F),80(F),80(F)

    WOD
    Deadlifts @ 100#
    Wallballs 6# scale at 9=10 feet

    5 rounds + 6 Deadlifts
    cash out = tried rope climb maybe next time

  9. Kevin

    Went to CrossFit Sussex for the first time. Cool spot and great workout.

    AMRAP in 7min
    OHS (95#)
    Doubles

    3-6-9-12, etc…

    Made it to 3 of 18 OHS

  10. WU x 1 (Deadlift instead of Pull ups)
    800 m run

    Strength
    Cleans (Practice, thanks for the help Jeff)
    50-55-65-70-75

    WOD
    6 Deadlift (155 lbs)
    12 Wallballs (14 lbs) @t 10 ft.

    Total: 2 rounds + 8 WB

    Really though one , I was hoping to do 3 rounds but, the wallballs kept NOT touching the wall!! but I am really happy because is the first time I do WOD Rx’d!!

  11. Jamie

    CFWU x 1
    800m Run

    Strength – Front Squats x 3
    135-155-175-185

    WOD – AMRAP in 6 mins
    6 Deadlifts 225#
    12 Wall Balls 20# @ 10 feet

    4 Rounds 5 Deadlifts

  12. Francis

    WUx1
    800m run

    Strength: deadlifts x1
    155-185-205-225-275 (PR)

    WOD – AMRAP in 6 mins
    6 Deadlifts 185#
    12 Wall Balls 20# @ 10 feet

    3 rounds + 9 wallballs

  13. Lora

    Mobility
    WU x 1 (subbed deadlifts for pullups)
    *got 5 strict ring dips on warm up*
    1000m row (subbed for run because of grumpy Achilles)

    Strength: Deadlifts (x1)
    185-225-250-275-295-300(PR) WOOHOO! Been waiting for this one πŸ™‚

    WOD
    AMRAP 6 min
    6 Deadlifts (155#)
    12 Wall balls (14#) @ 10ft
    Total: 5 rounds + 9 WBs (soooooo close to 6 rounds I could taste it!)

    Cashout: 20 mackenzie push ups + rope climb (that was fun!)

    Great work 5:30 crew!

  14. Martine

    Push press (3x)
    65-75-85-95-105

    WOD as Rx
    Total 3rounds + 2 DL

    Great job everybody! You were some fast Corinna, awesome job!! Thanks for all the tips Gabrielle:)

  15. Jeff S

    Mobility
    WU x 1 (did deadlifts and pullups as I can’t read! Lol)

    800 m run
    Strength: Cleans X 5
    95, 115, 135, 155, 165

    AMRAP 6 min
    6 Deadlifts (205#)
    12 Wall balls (20#) @ 10ft
    Total: 5 rounds + 8 walls
    Cashout: 20 mackenzie push ups

  16. Marc H.

    DL 5’s
    225-275-315-335-355 Probably PR for reps

    WOD as rx’d -> 6 rounds + 6 wallballs
    Then aprox 1 min after the WOD I did AMRAP 2 min. of DU’s. Got 89

  17. Corinna

    Beep test again today with my new physed class..smiles!!

    Score: 9.4

    WU x 1
    800 m run

    Strength: Back Squats x 3
    135-145-155-165-170

    WOD @ Rx

    5 rounds even. Enjoyed this one!

    Great job 6:30 p.m. crew!

  18. Heidi

    WU x 2

    Push Jerk x 5
    60-70-75-85-95

    WOD:
    6 min. AMRAP
    6 Dead Lifts @ 135# (Round 1 @ 155, then dropped weight)
    12 WB @ 6#
    5 Rounds + 6 DL

    Scaled the weights due to pain in my shoulder. Wow, those 6# wall balls really fly above that 10 ft. mark…if it were only that easy with 14#! I’d like to try this one again with Rx’d weight.

  19. Gabrielle

    Great work today everyone! There were some pretty cool PRs to watch and lots of perseverance on those darn wallballs at 10ft πŸ™‚
    Nice meeting you today Mat πŸ™‚
    You all make it such a pleasure to coach!

  20. Marcel

    WU x2

    Strength: Front Squats x 5

    115-125-140-150-160

    WOD:

    AMRAP 6 mins

    6 deadlifts (225 #)
    12 Wall balls (20#) – 10 ft target

    4 rounds + 1 Deadlift

    Happy with my result, first workout after a week off and still fighting a cold. Nice push tonight everyone.

  21. Dan

    800m Run
    Push Press x5
    95-115-135-145-155

    WOD Rx’d
    4 Rounds + 5 DL

    I hate you wall balls, all the way up there in your ivory tower.

  22. Heather

    WU X 1 (sub deadlifts for pull ups)
    800 m run

    Push Jerk 5RM -> 65-75-85-95-100 PR for 5’s

    AMRAP in 6 min.
    6 Deadlifts @ 155#
    12 Wall Balls @ 14# (10ft)

    3 rounds + 2 deadlifts

    Yeah! WOD as RX!! Really glad I went for it!

    Push jerks were soooo much easier when I stopped looking down…thanks Gabrielle. It always seems to be obvious once you get it right, but I wouldn’t have figured it out without you!

    Great work on rack #2 tonight guys!

  23. natacha

    WU x 2
    deadlifts 1RM: 185lbs (5 lbs PR)

    WOD @ #125 with 14# mostly over 9 feet and at first a few above 10 feet: 4 rounds even

    rope climb… didn’t think I could do that… exciting!

  24. Ron

    WU x 1 (deadlifts instead of pullups)
    800m run

    Strength: front squats
    5 x 100,110,120,140,160

    WOD: AMPAP in 6min
    6 Deadlifts #165
    12 Wall balls #20
    Score: 5 rounds + 9 wall balls

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