Excuse me…

22
Jan

Excuse me…

DUE TO WEATHER CONDITIONS, THE GYM WILL BE CLOSED FOR THE REST OF THE DAY. 

Why have you not registered for the Open yet? http://games.crossfit.com

And we still need lots of help for judging! https://oc.crossfit.com

Strength – Floor Press 5RM

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Compare to Jan.31/11

Karen is flying high

Karen is flying high

37 Responses

  1. WU x 1
    Group Mob

    Floor Press 5’s
    55-65-75-85-95

    WOD
    20 min AMRAP
    Scaled:
    30 sec overhead plate hold 45 lbs
    30 sec squat hold
    30 sec hollow hold
    30 sec chin over bar hold with black band (2 rds) added it blue band for the last 3 rds.

    = 5 rds + 29 sec overhead plate hold.

    Good Job Everyone 🙂

  2. Ginette

    Mobility
    Group warm up
    Group mobility
    Strength: floor press 5’s: 45, 55, 60, 65 (1rep)
    WOD: 20 minutes amrap:

    -30 second hand stand hold 🙂
    -30 second squat
    -30 second l-sits scaled to hollow hold
    – 30 second chin over bar (green band)

    Total: 6 rounds
    Fun workout….great class Patrick!

  3. Trent

    Front Squat – 5RM
    115-135-155-165

    WOD:
    AMRAP in 20 minutes…
    30 sec Handstand
    30 sec Squat
    30 sec L-Sit (tuck)
    30 sec Chin over Bar (3rd round grabbed a blue band)

    6 Rounds + 3 sec tuck

    Blown away at how much upper body strength I lost during my time away from the gym. Was only able to do 2 strict pull ups at a time in the WU and first 30 secs of chin over bar hold I was shaking like a wet cat. Can’t wait for the Lab on Sunday.

  4. Kelly B

    Mobility
    WU x 1
    Group WU
    Strength: Floor Press 5 RM
    55, 65, 75, 80

    WOD: AMRAP 20 mins
    – 30 sec Handstand hold
    – 30 sec Squat hold
    – 30 sec Lsit hold (scaled to hollow holds halfway through)
    – 30 sec chin over bar hold (after first round grabbed blue band)

    Total: 6 rounds

    Great job everyone! Thanks Patrick 🙂

  5. Kimmy

    Mob + WU
    Lab
    Worked on my fear of the box. Did 10 box jumps on the wide 20″. Looked at the 24″…
    OHS
    65-85-95-105-110 (f)

    Group Mobility
    Floor Press x5
    95-115-120(3)

    WOD 20 min AMRAP
    30 sec handstand hold (switched to plate hold after round 1)
    30 sec squat hold
    30 sec leg raise
    30 sec ring row hold

    6 rounds + 30 sec plate hold

    Hated dropping out of handstand holds but my core is a little beat up from Monday and my arms couldn’t do all the work…

    Oh, and I managed one pull-up with the green band. When Kevin said you couldn’t use the black band for the chin over bar hold I tried a green. I did a pull-up but couldn’t hold it (obvs) and didnt realize till after it was a PR. Who knew.

  6. Steph L

    Mobility
    WUx1

    Group Mobility

    Strength: Floor Press 5RM
    55-60-65-70(3)

    WOD: AMRAP 20min RX

    30 sec Handstand hold
    30 sec Squat hold
    30 sec L-Sit hold
    30 sec Chin over bar hold

    Total : 6 Round +30sec Handstand + 10sec Squat hold

    Cashout: Tried the WB “Man test” Failed lol

    Great Class Thanks Kevin!!

  7. Jackie

    In the event that the classes are cancelled for tonight…. what can I replace these 2 with
    30 sec L-Sit hold
    30 sec Chin over bar hold

  8. Maria

    Strength: Floor Press 5RM
    65-75-85-95 x 2

    WOD Rx

    5 rounds

    L-sits by far the toughest! Nice change of pace, we’re always moving not so easy “not’ moving 🙂

  9. Blake

    Quick Mob / 30 DU’s / 500m Row

    Group Lacrosse Ball Work

    Floor Press x 5 w/ JB & Seb
    95 – 135 – 145 – 155

    WOD:
    AMRAP in 20 min of:
    — 30 second Handstand hold
    — 30 second Squat hold
    — 30 second L-sit hold (did tuck sit for 1st round then switched to leg raise hold)
    — 30 second Chin over bar hold

    Score: 6 rounds + 4 sec of Hanstand Hold

  10. Sebastian

    Group Lacrosse Ball Work

    Floor Press x 5 w/ Blake & JB
    95 – 135 – 145 – 155

    WOD:
    AMRAP in 20 min of:
    – 30 second Handstand hold
    – 30 second Squat hold
    – 30 second L-sit hold (L-Sit for first three rounds and tuck sit thereafter)
    – 30 second Chin over bar hold

    Score: 6 rounds + 20 sec of Hanstand Hold

  11. Julie j

    Mob
    Wu x1

    At home wod….too stormy outside for me!

    “Intro”

    AMRAP in 10 min
    5 Pushups
    10 Situps
    15 Squats

    Score 6 rounds + 5 push-ups

  12. mob wux1
    group mob wu
    strength
    floor press 5 RM

    95-115-125-135-155
    30 sec hand stand hold
    30 sec squat hold
    30 sec L sit (tuck )
    30 sec chin over bar hold
    first two no band after blue band

    total 5 round +15 sec chin over bar

  13. Crystal

    Mob WU X1
    Group Mob
    Floor Press 5rm
    65-75-85-95(3)
    30 sec 45# plate over head
    30 sec squat hold
    30 sec leg raise
    30 sec ring hold
    8rounds and 20sec plate overhead hold.
    Loved this WOD and definitely feeling it today!
    Merci la Coach Kevin!

  14. Brigitte

    MOB
    WU x 1

    Group MOB

    Floor Press 5RM
    25# – 35# – 40# – 45# – 50# – 55#

    WOD : AMRAP in 20 minutes
    – 30 sec Hand Stand hold
    – 30 sec Squat hold (with pole)
    – 30 sec Leg raise
    – 30 sec Ring hold

    Total : 5 rounds + 10 sec leg raise

    ** Cashout : Wall Ball “Man Test” **

  15. Matt B.

    MOB
    WU x 1

    Group MOB

    Floor Press 5RM
    55# – 65# – 75# – 85# – 95#

    WOD : AMRAP in 20 minutes
    – 30 sec 25# Plate Over Head
    – 30 sec Squat hold
    – 30 sec Leg raise
    – 30 sec Ring hold

    Total : 5 rounds + 30 sec Squat Hold

    Cashout : Wall Ball “Man Test”

Leave a Reply