Hit it and Flip it

5 Responses

  1. OG lifting from coach Matt:

    snatch pull + power snatch

    2+2 x3 @ 85-95-105#
    2+1 x2 @ 115-120#
    1+1 x2 @ 125-135# (135 was squat snatch)

    Power clean + push jerk + jerk
    (1+1+1) x5
    125-135-145-155-165#

    Great to be at CFM ❤

  2. Heather sk

    In corner brook at crossfit heavy timber!

    Buy in = 1 mile run (with a lot of hills) = 9:23

    WOD (partner WOD):

    50 wall balls in synchro with partner (14# at 10 feet)
    30 clean and jerks (split between two partners – I did 15 reps of 75#)
    50 wall balls in synchro
    20 clean and jerks (split between two – i did 12 reps of 85#)
    50 wall balls in synchro
    10 clean and jerks (split between two – I did 6 reps of 105#)

    Time = 17:05

    Was a good WOD! 🙂

  3. T-spine + Band stretches

    Deck of death ruck style 30 min cap I believe with Mel, Tara, and Laura

    Spades = Thrusters
    Hearts = 8 counts
    Clubs = OH lunges
    Diamonds = 4 count flutter kicks

    Finished 21 cards

  4. Melanie M

    Deck of Death (#30)
    Ruck style with Tara, Laura and Nick
    Hearts – 8 counts – 35 reps
    Diamonds – Flutter kicks – 39 reps
    Clubs – OH Lunges – 46 reps
    Spades – Thrusters – 23 reps
    143 reps total
    Tabata Hammer Strikes
    I didn’t count .. 🙊
    50 Tire Flips (with Aubrey)
    What a fun class! Thanks coach Ron for the fun warmup!

Leave a Reply