Enjoy your Sunday!

19
Apr

Enjoy your Sunday!

We are hosting another sold our CrossFit Level 1 seminar this weekend. Classes will resume on Monday. Have a great weekend!

Is it almost time to put the rowers away until next winter?

Is it almost time to put the rowers away until next winter?

10 Responses

  1. Mario

    Mob + WUx1 + More Mob

    WOD Rx w/ Shane (switch partners every set –> 21 Jerk, switch, 21 Jerk, switch, 21 lunges, etc)
    21-15-9
    Push Jerk (75/55# – 50% Max Snatch)
    Lunge
    15-12-9
    OHS
    Pushup
    12-9-6
    Power Snatch
    Toes-2-Bar
    = 14:40

    Everything unbroken except my 9 T2B. Messed up the last part, did 3 extra snatches and t2b in round of 9s… oops 😛 Thanks for the push Shane, that was good.

    Overhead Squat x1
    135-145-155-165-175-185-195-205-215(PR)-225(PR)

    Pretty pumped, only 225 felt shaky. This is probably my best set of OHS ever. Really felt solid.

    Good job to all the CFM peeps who tested/tackled this WOD, and Anthony and Angela for tackling a tough one as well! 🙂

  2. Cara

    Partner WOD @ MCF with some CFM peeps 🙂

    WOD w/ Matt (both partners complete each set before moving on)
    21-15-9
    Push Jerk (75/55# or 50% max snatch)
    Lunges
    15-12-9
    OHS
    Push ups
    12-9-6
    Power Snatch
    T2B

    Time: 21:16 (ish…I didn’t even know where the clock was haha)

    We used women’s Rx weight for all movements, and I did everything Rx except for some of the T2B. In the 12 and 9 sets I did a mix between T2B and knee raises then all T2B for 6 ( did this because of being cautious with my shoulder and also because I’m still so inefficient at stringing them together)

    Fun morning at MCF and thanks Mario for testing out a new partner wod on us, it was a good one! Glad to get a work out in today 🙂

    Also thanks Shane for the crossover symmetry lesson!

  3. Kelly B

    Mobility
    WU x 2

    Partner WOD at Maritime with Alaina 🙂
    21-15-9
    Push Jerk @55#
    Lunges
    15-12-9
    OHS
    Push ups
    12-9-6
    Power Snatch
    T2B (knee raises)

    Time: 20:10 Thanks for the push Alaina!

    Great work CFM!

  4. Alaina

    WOD @ MCF with a great gang!!
    Mob and WUx2
    500m row 2:10
    Practised Push jerk, OHS, Power snatch
    One of each @#55
    WOD : Mario’s creation
    21-15-9
    Push jerk #55
    Lunges
    15-12-9
    OHS #55
    Push ups from toes
    12-9-6
    Power Snatch #55
    K2E
    Time: 20:10 with Kelly 🙂
    Great job everyone, especially Angela and Anthony on that tough one!!!

  5. Shane Hayes

    Wod at MCF
    Mobility and Wu x 1 plus crossover symmetry
    Partner Wod with Mario
    21-15-9
    Push jerks @ 75#
    Lunges (body weight)
    15-12-9
    OHS @ 75#
    Pushups
    12-9-6
    Power snatch @ 75#
    T2B
    14:40 rx
    Great work everybody and great partnering up with u Mario… Next time I will count for ya!!

  6. Chantal L.

    Did Mario’s Partner WOD at MCF with the rest of the bunch. Partenered with Tara B. I used 55 and she used 35 and both did Knee raises for T2B. Finished in 20:22. Was a good one!

Leave a Reply