7

Mar

# What a weekend!

**Scores MUST be submitted by 9pm tonight –** **Submit your scores on http://games.crossfit.com**

So many exciting things happened on the weekend – PRs on cleans, people crushing toes to bar, first time muscle-ups, 1000 club induction. I guess this CrossFit stuff works after all.

Let’s keep the momentum going into 16.3. Snatches anyone?

Push Press x3

60-70-75-75-75%

(floor or rack – your choice)

EMOM for 12 min

Even – Wall Balls (20/14# @ 10′)

Odd – Ring Dips

*Score is lowest round for each movement (maxing out in round 1 = not the best idea)

[youtube=https://www.youtube.com/watch?v=7Oj_aCmQrCs]

I won’t be able to make just got called into work.

Ok thanks!

Push press/95-105-115-135×3

Wod: 16/8=24rx

Tough little set up. I stayed with 16/8 across the emom.

C/O-2 min plank.

Nice big 6 a.m today.

Push Press x3

125-135-145-145-145

Thanks for sharing the bar Cody.

WOD Rx’d

WB – 25 for all

RD – 10 for all

Score = 35

Both got tough near the end. Basically did Karen + 60 ring dips.

Thanks Maria. And welcome Guy and Shannon!

Animal of a score!! You earned it, we could hear your breathing and effort.

Crazy wall ball score!

Crazy, I knew you could tough it out!!! Nice work!

Push Press x3

60-70-75-75-75%

55-60-65-65-65#

EMOM for 12 min

Even – Wall Balls (10# @ 10′)

Odd – Ring Dips (assisted)

*Score is lowest round for each movement = 11

Wall balls ranged from 3 to 10 (I am so uncoordinated!), dips were 8 for all Rounds.

Thanks Maria!

Good job Laura

MOB + WU + 15 Wallballs

Push Press x3 (with Laura)

60-70-75-75-75%

50, 55, 60, 60, 60 (from floor)

EMOM for 12 min

Even – Wall Balls (8# @ 10′)

Odd – Ring Dips (Paralette dips, knees bent)

Score 13 Wallballs, 12 Dips = 25

Wallballs need lots of work!

Welcome to CFM Shannon and Guy.

Good job Jackie

M+WU

Group mob

Push press x3

60-70-75-75-75%

40-50-55-55-55lb

EMOTM for 12 mins

Even: wallballs @ 10′, 12lb

Odd: assisted ring dips

11 wb+ 11 assissted ring dips= 22 reps

Cashout: accumulate 2 mins in a plank

8:30 class visit this morning!

Push press X 3

55-65-80-80-85-90

EMOM

EVEN Push-press wall balls

Odd assisted ring dips

15-15 in every round (of course that doesn’t count the untold numbers of air balls grrrr. I guess wall balls and push press wallballs don’t hit the wall the same 🙁 )

Push Press x3

120-140-150-150-150

WOD Rx’d

WB – 15

RD – 5

Score = 20

Cash out- 2min plank in 2:15

Push Press x3

60-70-75-75-75%

shared with Bob

95-115-125-125-125

EMOM for 12 min

Even – Wall Balls (20/14# @ 10′)

Odd – Ring Dips

Total–>16 Rx’d

Next time start witth 15-7

Great work 6am’ers!

Well done muscle ups clinic peeps!

Push press

135,155,175,185×1, 175×2

WOD

14 wall balls every round 20#

17 dips using the stick things

Total 31

Great job Mike! Those are called parallette bars 🙂

Push Press x3

#65,75,85,85,85

WOD

WB with #8 @ 10′

Dips – Assisted

Total score 20

Started with 15/8, ended with 12/8. Wall Balls are without a doubt a huge goat of mine, I typically smash my nose or nearly take my neighbor out during every WOD with them. So 1st I’ll get good and then I’ll get fast/better:)

WOD 16.2 = 145 Rx

mob wux1 +15 wall ball

push press x 3

65×3 95×3 95×3 115 x3 115×3

EMOM for 12 min

even – wall ball 20#

odd- ring dip

wall ball 10 rep

ring dip 12 rep

total score = 22 rep

cash out 2 min plank

Push Press x 3

105-125-135-135-135

WOD RX – 20 reps (14 WB/6 Ring Dips – maintained for all rounds)

wux1 +15 WBs

group mob

Push Press x 3

115-135-145-145-145

WOD Scaled – 24 reps (14 WBs/10 assisted dips)

cashout: 2 min unbroken plank

push press x3

85-95-105-105-105#

EMOM 12 min

even: WB @ 14#

odd: assisted dips

did 15 wb and 12 dips every round, worked out to about 30 seconds of work each minute

Score: 27

Strenght Push Press x 3

110 – 130 – 140 – 140 – 140

Wod Rx’d

WB = 20 all rounds

RD = 12 all rounds

Score = 32.

Oh yeah cashout 2 min plank unbroken.

Push Press x 3

60-70-75-75-75

EMOTH for 12 Minutes

Even: Wall Balls 14# @ 10′

Odd: Ring Dips (Unassisted…yay!)

Did 10 WB + 5 RD for every round for a score of 17.

This got ugly in round 3.

Havent done many push presses yet set PR today @ 50lb 🙂 (Coincidently same PR for cleans lol)

EMOM for 12 min

Wall Balls – 4lb – 14

Assisted Dips (bars) – 6

push press x 3

60-70-75-75-75%

40-50-55-55-55 #

WOD

EMOM for 12

even wall balls 6#

odd paralette dips

started off with 12 and 12 until the mb landed on my nose”/$%?&….

score 14

cash accumulate 2 min plank

first day back after 4 months

Push press x 3

135/145/155/165/175/175/175

Emom for 12 min

Odd wall balls @20#

Ring dips

27 rx

15 and 12 every round

Next time try for 18 or 20 wb and 14-15 ring dips

Great class Maria. Welcome Guy and Shannon!

Push Press x3

#55,65,70,70,70

WOD

WB with #8 @ 10′

Dips – Assisted Ring Dips

Total score 22

15/7 every round, wall balls took 30 seconds first round and full minute last round…

Push Press x3

60-70-75-75-75%

45# – 50# – 55# – 60#

EMOM for 12 min

Even – Wall Balls (6#)

Odd – Ring Dips – Assisted

Started with 15 wall balls round 1, 14 in round 2, 10 in round 3 because my ball escaped and rolled 10+ feet away…

13 Assisted ring dips every round.

Score: 23

On the plus side, I think wall balls are finally starting to click for me! I used to have trouble hitting the 9′ mark and now I can get above the 10′!! Maybe I should move up to an 8#…