Reminder – No 7pm class tonight. We have a large cadet group coming to give CrossFit a shot.
Rope Climb Review
EMOM for 24 min
Min 1 – 1-2 Rope Climbs
Min 2 – 12 T2B
Min 3 – 12 DB Snatch (alternating)
Min 4 – 12 Box Jumps
Lots of fun going on today! We’ll show you some rope climb progressions and techniques. Pick your weight on the DB snatch so you can move them quickly. And the height of your box should be something you’re not scared of.
WOD:
1x Rope Climb
6 T2B + 6 Straight Leg Raises
30# DB
20″ Box
Thanks Christina for doing this class with me, that was fun!
When scaled well, this one keeps your heart rate up without redlining. Good WOD.
EMOM for 24 min
Min 1 – 2 Rope laying-to-standing-and-back
Min 2 – 12 hanging knee raises
Min 3 – 12 DB Snatch 25#
Min 4 – 12 Box Jumps 20″
Rope “climbs” – ~20 seconds each round
Knee raises – 2 sets of 6, ~20 seconds
DB snatch – Unbroken, ~30 seconds
Box jumps – Unbroken, ~30 seconds
Climbs: climb, climb, climb, progression, climb, progression
6 T2B, 6 knee raises
DB snatches with 25#
20″ BJ’s
Please cancel my 4pm
WOD at 4pm
Rope climb x 1 did it in about 20 seconds each time
T2b – mostly sets of 4 or 6, got smaller as the rounds went on
Dumbbell snatch (35#) felt heavy
Box jumps 24” – gassed me
WUx1
WOD:
2x Rope Climb -under 30 seconds
T2B 1st 3 sets were unbroken, then big chunks and singles to finish
40# DB -steady
24″ Box -steady
Thanks Shane!
EMOM for 24 min
Min 1 – 1 rope climb
Min 2 – 12 T2B
Min 3 – 12 DB Snatch 40#
Min 4 – 12 Box Jumps 24″
I didn’t do last 2 rope climbs – the 4th rope climb at 13 minutes took everything out of me
EMOM for 24 min
Min 1 – went up about half way x 2
Min 2 – 6 t2b -6 leg raises first round then high hanging knee raises and leg raises for rest
Min 3 – 12 DB Snatch (50LB)
Min 4 – 12 Box Jumps (20″)
Thanks Amanda
EMOM for 24 min
Min 1 – Rope Climbs – 1/2 for 3 rounds, 3/4 for 2 rounds, all the way on the last round!!
Min 2 – 12 T2B – 3 T2B and 9 leg raises
Min 3 – 12 DB Snatch (alternating) – 20#
Min 4 – 12 Box Jumps – 20″
PR – first rope climbs!
Thanks Kevin!
Rope Climb Review
Got my first rope climb here! Woohoo!
EMOM for 24 min
Min 1 – 1-2 Rope Climbs – attempted rope climbs every round except 2nd last. Did laying flat on floor to standing x2 here. Didn’t get to the top again
Min 2 – 12 T2B mostly hanging leg raises with a few T2B in there
Min 3 – 12 DB Snatch (alternating) 20#
Min 4 – 12 Box Jumps 20”
I liked this one!
EMOM for 24 min
Min 1 – 2 Rope Climb first 3 rounds, then laying on ground flat back straight legs.
Min 2 – 12 hanging knee raises
Min 3 – 12 DB Snatch 35#
Min 4 – 12 Box Jumps 20″ — did step ups