There will be a special warm-up today. Please be on time and ready to loosen up.
50m Sled Drags (90/70#)
Min – 5 pulls
Max – 7 pulls
[vimeo=https://vimeo.com/72657447]
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Awesome video! Love love love it! Sad I missed the WOD.
Love the puppy break in the video hihi!
Great video! Hopefully I will be there next year!
What a fun tradition!
Mobility
WU x 1 (wall balls instead of squats and strict pullups with blue band)
2min skipping
Group WU
– Quad rock and roll
– Straddle sit ups
– Calf Smash
WOD: Sled drags (50m – 1 way)
45# – 7sβ¬
65# – 12sβ¬ – 10sβ¬
80# – 10sβ¬
95# – 14sβ¬ – 13sβ¬ – 11sβ¬
Cashout:
AMRAP 2mins v-snaps – 37
Sleep walker stretch
Couch stretch
Sweet video, was such a great day and to top it off there was no rain!! π
There was some rain
Sled Drags @ 50m
Warm-up
45 – 8:06 β¬
70 – 8:62 β¬
__________
90 – 9:91 β¬
90 – 10:31 β¬
90 – 10:62 β¬
90 – 9:19 β¬
90 – 9:13 β¬
90 – 8:84 β¬
Max v-snaps in 2 min – 42
Fast times big guy!
Great video! Can’t believe we’re away every year for the beach WOD… maybe next year.
WU x 1 (wall balls instead of squats)
2min skipping
Group WU
– Quad rock and roll
– Straddle sit ups
– Calf Smash
WOD: Sled drags (50m β 1 way)
1 – 25# 11 secs (Downhill)
2- 45# 14 secs (uphill)
3- 60# 12 secs (downhill)
4- 70# 16 secs (uphill)
5- 70# 14 secs (downhill)
6- 70# 18 secs (uphill)
Cashout – sleepwalker stretch and max v-snaps in 2 mins… did 12 V-snaps in 45 secs and couldn’t do them anymore so continued with reg. situps – got 30 of those.
Great morning!
Mob
WU x1. Wall balls instead of squats and strict pull-ups w/black band
Group warm up
WOD – sled pulls
Only got one and a half done before I pulled a calf muscle!! Hurts like a mofo!
Time on the one completed one was 14.30 secs
Thanks to Gillyon and Julie for helping me back into the gym to rest and to MarieNo for your advice!
Injuries are no fun… I hope you recover quickly but don’t rush it !
Rest easy. Hope it feels better soon. π
Oh no!! Take care of yourself today!
Preggo Sled Drag Waddles @ 45#
Fastest 15.24 (down-hill)
Slowest 18.82 (up-hill)
[email protected] Sled Drag Waddles
LOL!!
Now the pressure is on. I won’t be able to post my time if I can’t keep up to the “preggo sled drag waddle” time!!!
Warmup
Sled drags
1st @ 45lbs – 13:22 β¬
2nd @ 55lbs – 11:78 β¬
3rd @ 70lbs – 18:22 β¬
4th @ 70lbs – 12:57 β¬
5th @ 70lbs – 15:57 β¬. (Almost met puckie)
6th @ 70lbs – 13:12 β¬
Max v-snaps in 2 minutes – 37
Really close to being sick.
Fun class though. π
LOL!!! Words only heard at crossfit:
“Really close to being sick…Fun class though”.
Agreed Heather.
So fast Gillyon!! Nice work!
Mob
WU x1 (wall balls 20# instead of squats+strict pull-ups)
2 mins skipping
Group WU
WOD Sled Pulls
WU
1st @45# – 12:40β¬
2nd @ 55# – 13:2β¬
—————————–
3rd @ 70# – 11:65 β¬
4th @ 70# – 12:00 β¬
5th @ 70# – 13:85 β¬
6th @70# – 11:27 β¬
7th @70# – 14:59 β¬
I didn’t know if I was going to make it through that last one. I knew right from the take off I felt gassed.
Oh yeah… Max V-snaps in 2 mins : 25. That’s about 20 more than I expected.
LOL Kim!! Great job on your v-snaps π
Amazing to watch your sled pulls. So strong!
Awesome job on the sled pulls. Kind of reminiscent of football, when you get tackled but keep on running with the opposing team’s player still hanging on? You KNOW that happened! LOL
Mobility
Warm up x1 plus 2 minute skipping and wall balls
Group warm up
Wod: sled pulls ( my first time doing this)
1st @25-11.50 (down)
2nd @35-21(up)
3rd @ 45-17(down)
4th @ 55-26(up)
5th @ 65-25(down)
Max v snaps in 2 minutes -22
Fun class!!!!!!
Have a great day everyone!
Mob & WUx1
Group Warmup/stretching
WOD:
50m Sled Drags (90/70#)
Min β 5 pulls
1 @45lbs 16.84
2 @55lbs 13.97
3 @70 21.19
4 @70 17
5 @70 22.25
This one almost got me on the Puke wall π 1st time doing sled pulls took a bit to get the hang of it.
Mob
WU x 1 w/ wallballs & strict pullups
— Used 50# ball, got it to the 10′ mark 9/10 times
— Strict pullups were 5 & 5
Group Roller / Lacrosse Ball Fun
Sled Pull Warmup @ 45# – 9:03
WOD as Rx’d:
50m sled pulls @ 90#
— 1) 12:66 (up)
— 2) 10:07 (down)
— 3) 12:75 (up)
— 4) 10:75 (down)
— 5) 14:19 (up)
— 6) 10:10 (down)
Cashout: Max. V.Snaps in 2 min = 53
Fun one! Great job Nooners!
I’m not going to lie… as I am reading through some comments … A) my head got heavy, B) my hands started to sweat and C) my stomach is upside down.
Thank god I have rugby tonight and will dodge this nasty bullet.
Seriously though, God if your reading this, thank you.
Props to everyone killing sled pulls today!!!!!
Iβm not going to lieβ¦that made me laugh pretty hard.
I wondered if you were going to hit this one or not. I checked the grass for you today, made sure there was a nice soft clear spot for you…just in case π
About that, no.
However, I appreciate your kindness. Guarantee the next time I do sled pulls i’m going to need A) a soft spot to land and B) a taxi ride home.
LOL! I thought of you today Jenn while I was doing them! They weren’t as bad today as they were last time π
MOB WU X1 w/wallballs and strict pullups…can’t do the kip kick whatever it’s called yet so was not different.
Group Warm up
WOD 50m Sled Pulls
RX’d bitches!!! lol I’m a little excited about that. Did 6 rounds of up and down at #70
Quickest #70 @ 12 seconds down
Slowest #70 @ 19 seconds up
Cashout Max: V. Snaps in 2 mins = no idea was just trying not to throw up.
Great job nooners! π Blake you are a machine and Marie No you are just the best! π
NICE, Crystal!
Yay for RX!!
Mobility
WUX1 (wall balls instead of squats)
Group warm up
WOD: Sled Pulls
#25 10:09 (down)
#45 14:16 (up)
#55 12:37 (down)
#65 20:00 (up)
#70 15:37 (down)
Max V-snaps im 2 minutes= 40
Who is this girl?? Hehe. Andrea…you have gotten so strong so fast! Keep it up!
Thanks Gillyon! It is a work in progress:)
Great video! Can’t wait for the next one!
Mobility
Wu x 1 with wall balls
Group Wu
Quad rock and roll
Straddle sit ups
Calf smash with lacrosse ball
Wod: sled pulls
1st pull up hill @ 45# (9 sec)
The rest @ 90#
#2 – 10 sec down hill
#3 – 13 sec up hill
#4 – 11 sec down hill
#5 – 12 sec up hill
#6 – 12 sec down hill
Great work 6 amer’s!
Great class Marie!
Had fun with these!
Forgot max v-snaps in 2 min (67)
Mobility
WU X 1 (wall balls instead of squats)
Group WU
Quad Rock and Roll
Straddle sit ups
Calf smash
WOD – Sled Pulls all @ 90# except 1 warm up
1 – 12.50 (down)
2 – 14.62 (up)
3 – 11.47 (down)
4 – 14.24 (up)
5 – 10.72 (down)
6 – 13.42 (up)
7 – 11.03 (down)
Max sit ups in 2 mins – 37
Really fun day, can’t wait for the next time these come up π
You shut your mouth about these! They don’t need to come up again any time soon!
Good times
WU x 1 (wall balls instead of squats)
2min skipping
Group WU
– Quad rock and roll
– Straddle sit ups
– Calf Smash
WOD: Sled drags (50m β 1 way)
50m warmup at 45#
1 β 90# 11.75 secs (Downhill)
2- 90# 13.75 secs (uphill)
3- 90# 10.97 secs (downhill)
4- 90# 14.66 secs (uphill)
5- 90# 12.07 secs (downhill)
6- 90# 14.84 secs (uphill)
7- 90# 12.31 secs (downhill)
400m Run
MOB
WU x 1 (wall balls for squats)
Group wu
Quad rock and roll
Straddle sit ups
Calf smash
Wod: 50 m sled pulls
45# 18:72 up
45# 15:69 down
55# 18:28 up
70# 17:38 down
70# 21:78 up
70# 19:07 down
Max v-snaps in 2 min – 53
Sleep walker stretch
Couch stretch
First running wod in weeks!! So excited (even with these times
Wow Heather it was an awesome day for you! Congrats on your ‘surviving 500 classes’ status, and that’s great about the running today. We would have had a few good races. π
Congrats Heather…500 classes is an amazing achievement! High fives to Corinna and Heidi who also crossed the 500 class threshold this week too.
Congrats on the 500 WODs. Impressive accomplishment.
500 classes looks good on you! Great job Heather π
Congrats on earning your 500 classes T Heather. You did great on this WOD too!
You too Heidi! Guess we’re too stubborn to throw in the towel
Congrats on your “500” t-shirt Heather! π
Wod: 50 m sled pulls
45# 19:10 up
55# 13:69 down
70# 26:31 up
70# 13:66 down
70# 29:13 up
70# 20:09 down
Well. Sled pulls. Did not puke.. so win!! I did enjoy being outdoors. Fun class!
Mobility
WU x1
Group mobility hell
Sled drag
45# Up – 15:84
70# Down – 17:30
90# (BECAUSE I’M AN IDIOT) Up – 28:63
70# Down – 20:44
70# Up – 23:37
70# Down – 19:03
Funny how you can do things accidentally you’d never do on purpose. That’s CrossFit, baby. π
Maybe the lesson is that Kevin should remove the # markings on the weights!! Great job Heather! So fun to have you in my heat.
I couldn’t believe you hauled that 90#! and you were moving! Awesome π
70# after that must have felt like air after 90#. Great work, even if it was an accident.
Yes good job Heather!! We heard you yelling about it from down the hill. lol
great video!
WU x 1 (wall balls instead of squats and strict pullups- got 6 in a row)
2min skipping
Group WU
– Quad rock and roll
– Straddle sit ups
– Calf Smash
WOD: 6 Sled drags (50m β 1 way @ 90#)
12:16 Down
11:50 Down
14:97 Up
15:25 Up
12:97 Down
17:57 Up
Cashout:
AMRAP 2mins v-snaps β 25
Sled pulls
Slowest up hill – 13:56
Fastest up hill – 13:06
Slowest down hill – 11:31
Fastest down hill – 11:16
Max v-snaps in 2 min – 52
I assume you meant to write two different weights in there?
…or ANY weight?
All pulls were at 90#. Difference was uphill vs down hill.
Good race tonight
Damn right. You were fast on your take offs. I just couldn’t catch you off the line.
mob wux1 wall ball instead of squat
group warm up
quad rock and roll
straddle sit up
calf smash
wod
sled pull
45# 11 sec
65# 11sec
80# 17 sec up hill
90# 15 sec
90# 17 sec up hill
90# 15 sec
max v snap in 2 min -3
WU x 1 + Group WU
Sled Pulls….6 rounds at following weights:
25-35-45-55-65-70
I think my book is at the gym & don’t remember my times. Up hill runs were nasty. Felt a little “yukky” at end of WOD, but not as bad as sledding the really heavy weights we did a few weeks ago. Note for next time (God forbid), aim for at least 3 runs at 70#. Legs are toast.
Cash out: Max V-Snaps in 2 mins = 34 or 35
got my tshirt for 500 class
Yah congrats!
Well done Gilles!
Saw the pic. Love the smile! Great job, Gilles!
Congrats Gilles! π
Mobility
WUX1 + Group WU
WOD: Sled Pulls…..7 rounds at following weights:
45- 14:56 up
55- 12:82 down
65- 16:78 up
70- 15:16 down
70- 19:54 up
70- 15:06 down
70- 21:16 up
Cashout: V snaps max 2 min. did 22 V snaps+ 25 reg situps
Great work everyone!!!
mob
WU x 2 with wallballs
2 minutes of skipping which quickly turned into about 30 seconds after rope broke! π found the parts though so WIN!
calf smash, foam roll, lacrosse ball as a group
sled pulls @ 90
13:42 up
11:02 down
13:47 up
11:02 down
13:41 up
10:57 down
13:47 up
This was surprisingly fun this time and not sure why?? the last few time with sled pulls was brutal. great job 6:45 crew
Awesome work on the sled pulls π I have no idea what could possibly make these “fun”….LOL
ummm, they’re sled pulls. Don’t need anything else to make them fun π
Good job knee must be coming along well to tackle sled drags
Nice. Those are great times.
Mobility
Wux1
Group Wu
Sled Drags
1. 13:47
2. 10:74
3. 13:42
4. 10:97
5. 12:44
6. 10:78
Max V-Snaps in 2 mins
Total = 66
Great times and lots of v-snaps. Solid as usual.
Mob
Wux1 wall ball 20# red band strict pull up
Group wu
Wod sled pulls
Did all rounds with 90#
12:88 up
10:58 down
12:35 up
9:57 down
12:45 up
12:69 up
14:87 up did 95# on this round
Cash out v snaps 24 situp 14 was wiped after the sleds
I do have to agree with Jeff L that I do enjoy when these come up.
Nice times tonight, sub 10 is sweet
That was awesome. You just blew out of the gate each time. Very explosive.
Did a warmup with 45#, did 1 run with 55#, then 5 runs with 70#:
Fastest up: 16:37
Slowest up: 21:84
Fastest down: 13:26
Slowest down: 14:61
“Life” got in the way and missed my class tonight. I have mixed feelings about that…LOL
Got in a quick 21.5k bike ride after work then had a bit of time later to do some strength at the gym.
Clean and Jerk x 5
65-95-115-135(3)-145(2)
Have to remember to keep my heels down on the dip. Thanks Kevin!
Stayed around to help a little with the prep class. What a great group of people. Very impressed with how well everyone is doing. π
Mobility
WU with wall balls instead of squats @ 10#
2 min of skipping
Group WU with foam roller & lacrosse ball
WOD Sled drags
1. 45# 19.28 uphill
2. 55# 16.34 downhill
3. 55# 21.74 uphill
4. 55# 16.17 downhill
5. 55# 21.28 uphill
6. 55# 17.48 downhill
7. 70# 21.44 downhill
Cash out max vsnaps in 2 min 20 then switched to sit ups 34 total. Fun night!
Mob
WU x1 plus 2 minutes of skipping and wall balls instead of squats
Group stretch (foam rolling)
Wod: Sled pulls (70#)
1 – 13.04
2 – 10.47
3 – 9.43
4 – 10.56
5 – 10.53
6 – 10.35
7 – 12.72
As you can tell most of mine were downhill, it wasn’t my intention, it just worked out that way!
Max v snaps in 2 minutes: 35
That was a really fun one, can’t wait to do it again!