29

Oct

# CrossFit is hard

I hear that all the time. And you’re right, CrossFit is hard. If it wasn’t, you wouldn’t be in the best shape of your life. If it wasn’t, you’d think it was boring. If it wasn’t, you wouldn’t be challenged. And when it starts to get easier, we’ll make you lift more and go faster. That’s the beauty of CrossFit.

EMOM for 12 min

Even: 6-8 Push Press @ 50%

Odd: 6-8 Down ups

AMRAP in 6 min

6 Thrusters (155/105#/75-80%)

6 Shuttle Sprints (10m)

Please cancel my 6 am again, thanks

EMOM for 12 min

Even: 8 Push Press @ 50% #75

Odd: 8 Down ups

AMRAP in 6 min

6 Thrusters (105#/80%)

6 Shuttle Sprints (10m)

4 rounds 2 thrusters

Nice job!

Mobility

WU X 1 + 10 sprints

Group Mobility

EMOM for 12 min

Even: 8 Push Press @ 45-50#

Odd: 8 Down ups

AMRAP in 6 min

6 Thrusters @65#

6 Shuttle Sprints (10m)

Total: 5 rounds + 4 Thrusters

Great job everyone. Thanks for the tips Shane.

Good work out Kelly thanks for motivation!

EMOM for 12 min

Even: 7 Push Press @ 65#

Odd: 7 Down ups

AMRAP in 6 min

6 Thrusters @75#

6 Shuttle Sprints (10m)

5 rounds and 3 thrusters….

I think I should’ve done 85# for both wods, the “sprinting” was the worst

Nice work Ange 🙂

Open gym with Mr Wood

Did yesterday’s WOD

Total: 4 rounds and 4KBS

Cashout was terrible…thanks Heather for reminding us to do it. 😉

Happy, I was in my happy place, this am.

MOB + WU x 1 + 10 gym sprints

Group MOB

EMOM for 12 min

Even: 8 Push Press @ 45-50# – 65#

Odd: 8 Down ups

AMRAP in 6 min

6 Thrusters @ 65#

6 Shuttle Sprints (10m)

Total: 3 rounds

The “How Bad Do You Want It’ video is my favorite motivational speech. I’ve probably listened to it a dozen times and I ALWAYS feel empowered when I do. I want that for my children, I want that for my students, I want that for my gym-mates and I want it for me. Just think what we could achieve in and out of the gym if for even one area of our lives we lived that way. Need this guy’s thoughts in my head when things get hard.

EMOM for 12 min

Even: 8 Push Press @ 60#

Odd: 8 Down ups

AMRAP in 6 min

6 Thrusters @ 85#

6 Shuttle Sprints (10m)

5 rounds + 3 thrusters.

I liked this workout..but I wasn’t really sprinting 🙂 Fun nooner!

Push press @ 95# and down ups.

WOD with 115# for 3 rounds and 3 laps…

Fun workout!

Great job on the WOD! It was fun, surprisingly!

Thanks! Good job you too! That was a lot of stopping and going but it was fun!

PP @ 60#

WOD, dropped weight to 75# to test out my knee with no box although those thrusters were WAY heavy enough…I haven’t been squatting with weight in a long time!

4 + 4 thrusters

Fun nooner!

EMOTM for 12 minutes

EVEN: 6-8 Push Press @ 50% – Used 45# – (Next time more weight)

ODD : 6-8 Down Ups

AMRAP in 6 minutes

6 Thrusters (75-80%) – Used 50 # (Next time more weight)

6 Shuttle Sprints(10m)

Total 5 rounds + 3 lifts

Mobility

WU X 1 + 10 sprints

Group Mobility

EMOM for 12 min

Even: 8 Push Press @ 60#

Odd: 8 Down ups

AMRAP in 6 min

6 Thrusters @75#

6 Shuttle Sprints (10m)

Total: 4 rounds + 3 sprints

I used to post here all the time…but I’ve gotten out of the habit. So this is me back to posting regularly.

OPEN GYM:

Everything hurts so I didn’t touch weights.

Hip Extensions: 15-20-15-20

GHD situps: 5

Scap Bands/Iron Scap

Plank switches (I had to plank yesterday instead of switches, but I found the flaw in my form and fixed it today. No more shoulder pain with them!)

30 sec on 30 sec off

Air Squats

Lowest round: 17

Good job this morning, everyone. 🙂

Open Gym

Scap Bands

DU Practice

AMRAP in 6 min

6 Thrusters @95#

6 Shuttle Sprints (10m)

Total: 5 rounds

M+WU

Extra mob

EMOTM for 12 mins

Even- 7 push press 40lb

Odd- 7 down ups

AMRAP in 6 mins

6 thrusters 45lb

6 shuttle sprints (10m each)

5 rnds+ 1 thruster

If no one sees me tomorrow, send help. It’s probably because my legs got mad and went on hiatus.

EMOM 12 mins

8 PP @ 85#

8 Down ups

WOD @ 95#

5 Rounds + 3 sprints

EMOTHM for 12 min.

Even: 6 Push Press @ 45#

Odd: 8 Down Ups

WOD:

6 Min AMRAP

6 Thrusters @ 65#

6 shuttle sprints (10m)

4 Rounds + 6 thrusters + 4 shuttle sprints

Another gasser. Legs were jelly at the last round. Fun….I guess 🙂

mob wux1 10 sprint

group mob

EMOM for 12 min

even 8 push press 65#

odd 8 down up

AMRAP in 8 min

6 thruster 85#

6 shuttle 10 m sprint

5 round 5 thruster

Open Gym

2 Squat Clean + 1 Push Jerk

3 x 95#

2 x 135#

2 x 155#

1 x 175# Failed Split Jerk

AMRAP in 6 minutes

6 Thrusters scaled 85#

6 Shuttle Sprint (10 m)

5 rounds + 6 Thrusters + 2 sprints

Open Gym

EMOM @ 60#, 8 reps

Wod at 85#

4 rounds + 1 shuttle sprint

The “Shutte sprints” were more like shuffle runs! 🙁

EMOM for 12 min

Even: 6 Push Press @ 35#

Odd: 6 Down ups

AMRAP in 6 min

6 Thrusters @ 35#

6 Shuttle Sprints (10m)

5 rounds 6 Thrusters. Could go a touch heavier on them next time.

Mobility

WU X 1 + 10 sprints

Group Mobility

EMOM for 12 min

Even: 8 Push Press @ 45#

Odd: 8 Down ups

AMRAP in 6 min

6 Thrusters @60#

6 Shuttle Sprints (10m)

Total: 4 rounds + 6 Thrusters + 4 Sprints