Judges

10
Jul

Judges

Hey CFM friends – we need judges for the Hopper next weekend. Please fill out THIS FORM if you can lend a hand. We need all the help we can get to pull off this event.

Heads up – no classes this weekend as we’re hosting the NCCP Weightlifting Clinic.

Overhead Squat x3
4 sets @ 75%

Nancy
5 rounds
400m Run
15 OHS (95/65#/60%)

*20 min time cap
Option 1 – 3 full rounds
Option 2 – 5 rounds with 200m Runs

Compare to July 27/16

A huge turnout for our 9th birthday party!

32 Responses

  1. Greg

    Birthday Burpees for Jackie 58.
    Warm up

    OHS X3 4 SETS @75%
    Wu 45-95-
    #115 Γ—3Γ—4.

    Nancy
    5 rounds
    400 m run
    15 OHS @65
    TIME 17:45.
    THANKS Shane.
    Happy Birthday Jackie nice job on the Workout this morning! 😊😊

  2. Mario B.

    58 Birthday Burpees for Jackie.
    Warm up

    OHS X3 4 SETS @75%
    Wu 45-95-
    #115 Γ—3Γ—4.

    Nancy
    3 rounds
    400 m run
    15 OHS @ #75
    Time 12:14

    Stomach was not cooperating this am!!…

    THANKS Shane.
    Happy Birthday Jackie!

  3. WUx1 + Crossover Symmetry
    Then 58 B-day Burpees for Jackie. Have a great day!!

    Warm up

    OHS X3 4 SETS @75%
    Wu 45-95-
    #115 Γ—3Γ—4.

    Nancy as RX’d
    3 rounds
    400 m run
    15 OHS @ #95

    Time–> 15:20
    PR of 2:33 from July 27 2016
    Oly Classes sure made the OHS feel very easy today!

    Well done 6 am CrossFitters!

    Thanks Shane!

  4. MARK D

    58 B’Day Burpees…Happy Birthday Jackie

    Group WU & MOB

    Overhead Squat x3
    4 sets @ 75%
    WU – 45# – 65#
    75# x 4

    Nancy – 20 min
    5 rounds
    400m Run – 200m
    15 OHS (95/65#/60%) – 65#

    TIME: 12.22…should have done the 400m run

  5. Overhead Squat x3
    4 sets @ 75%
    45-145-145-145-145-145

    Nancy
    5 rounds
    400m Run
    15 OHS (95#)

    14:32

    Was 19:52 @ 85# Jul 27/16 My squats have improved a lot in the past year πŸ™‚

    Thanks Kevin!

  6. UBBR (Upper Body Round Robin) Test with Kevin

    With aprox 1 min rest between events:
    Max pushups in 1 min – 33 (needed min 40)
    Max sit ups in 1 min – 34 (needed min 40)
    Max pullups (strict, without coming off bar, untimed) – 6 (needed min 6)
    Max dips (on bars, untimed) – 9 (needed min 6)
    Max kip-ups in 1 min – 6 (needed min 6)
    Max bench press @80% bw (100#) – 2 (needed min 6)
    Shuttle run (4x25m) – 23sec (needed 24sec or less)
    20# weighted rope climb – successful
    5 Mile run – 55:59 (fuck) (needed sub 40min)

    Total – 526 points

    So, overall I failed but I’ll take it for a first attempt. We did the APFT a few weeks ago and I had 39 pushups in 2 mins, got 33 in 1 min today. Progress! And the bench press was either a weight or rep PR or both even after all the pushups, dips etc. The run was HOT and slow as molasses in January but that’s the furthest I’ve run on my own outside of signing up for a 10k ‘race’ a few years ago.

  7. Kevin

    UBBR (Upper Body Round Robin) Test with Jo

    With aprox 1 min rest between events:
    Max pushups in 1 min – 40 (rested on knees a few times – not allowed)
    Max sit ups in 1 min – 34 (needed min 40)
    Max pullups (strict, without coming off bar, untimed) – 10
    Max dips (on bars, untimed) – 10
    Max bench press @80% bw (150#) – 9
    Max kip-ups in 1 min – 8
    20# weighted rope climb – successful
    Shuttle run (4x25m) – 16 sec
    5 Mile run – 38:58

    Total – 1007 points

    I only failed the situps, but we didn’t know the standards before doing it. May have also failed the pushups with the no-rest standard too. Felt pretty good with everything else. They say 900 is a good score, and 1300 means your an animal, so I’m headed in the right direction. Thanks for playing Jo!

  8. WOD rx’d: 18:46
    30 seconds off my time from 2015 but I’ll take it. Runs were a little slow…(er than usual) today.
    I feel like I’ve done this more recently than 2015 but I can’t find a time for it.

    That was a very sweaty nooner. πŸ™‚

  9. Warm – up x 1 + MOB
    Group WU

    Overhead Squat x3
    4 sets @ 75%
    Warm-up 20(3), 25(3)
    Sets @ 35

    Nancy
    5 rounds
    400m Run
    15 OHS @ 25

    19:02 (I think)

    I don’t know how the 6amers did that after 58 burpees. πŸ™‚

    REALLY sweaty one.

  10. Steph H

    Mob
    WU x1
    Group WU & Mob

    OHS x3
    [email protected]#
    4 sets @ 65#

    Nancy 20mins
    5 Rounds
    400m run
    15 OHS
    *options 1-3 full rounds or 2- 5rds 200m run
    Option #2: 45#: 13.36(last time 15.29…next time change it up)

  11. OHS x3 @75%
    95-115-135-135-135#
    Should have been lifting 143# based on my numbers but this was plenty heavy today

    WOD Rx:
    14:04
    22 seconds slower than May 2016 (13:42) but honestly expected worse coming off of a long vacation and 24 hour drive yesterday….I guess CrossFit really works or something πŸ˜‰

    Thanks Kevin!

  12. Stacey

    Overhead Squat x3
    4 sets @ 75%
    25# – 35# – 40# – eff, everything is heavy.
    Nancy
    5 rounds
    400m Run
    15 OHS (95/65#/60% – used 20# for unbroken OHS)
    Option 2 – 5 rounds with 200m Runs
    Time: 13:42
    Rough, sweaty, stitches.

  13. Heidi

    OHS x 3
    55-75-90-90-90

    Nancy
    5 rounds
    400m run
    15 OHS 65#

    17:58

    I get slower at this WOD every time I do itπŸ˜” All OHS were unbroken. My runs felt pretty good, which tells me they should have been faster.

  14. Elba

    Group WU & MOB

    Overhead Squat x3
    4 sets @ 75%
    WU – 75 – 85lbs
    95lbs x 4

    Nancy – 20 min
    5 rounds
    400m Run – scaled to 200m
    15 OHS (95/65lbs) – 65lbs

    TIME: 10:58 πŸ˜‰ really happy with my time!

  15. Tara Betts

    Nancy
    5 rounds(20 min time cap)
    500m row
    15 OHS @25#
    Time:19:59

    Last year I did:
    5 rounds
    250m row
    15 OHS @20#
    Time: 16:33

    So, I don’t know if that’s any better or not. I did row further and used 5# more this year, but it took me longer. I guess I’m just really happy that I managed to do all that gross rowing and still made it under the time capπŸ™‚

  16. Remi F

    *Overhead Squat x3
    4 sets @ 75%
    *My shoulder still hurts doing this movement, so it was more of a “technique day” for this one.
    2 sets OHS @ 45-55#
    &
    4 sets dual KB front squat @25-30-35-40#

    Nancy
    5 rounds
    400m Run
    15 OHS (95/65#/60%) **35# KB x2 Front Squat**

    16:34

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