*Today is the last day to sign up for Row-uary. The race begins tomorrow.
Bring a friend to any class today! Any fitness level is welcome.
Press
5 x 55-65-75-80-85+
AMRAP in 5 min
5 Hang DB Snatch (per arm)
10 Burpees
15 Situps
Rest 2 min
Repeat
Doesn’t this look fun?! I know, there’s burpees. But the Open is coming up, and we need to get better at them. So you’re welcome.
MOB + WUx1
Press
5 x 55-65-75-80-85+
75-90-100-110-115×6
AMRAP in 5 min
5 Hang DB Snatch (per arm)
10 Burpees
15 Situps
Rest 2 min
Repeat
Round 1 = 98
Round 2 = 92
Total = 190
Press
5 x 55-65-75-80-85+
85-95-105-115-120×6
AMRAP in 5 min
5 Hang DB Snatch (per arm) @ 50# – These got quicker as I got used to them
10 Burpees – moderate
15 Situps – slow
Rest 2 min
Repeat
Round 1 = 118
Round 2 = 111
Total = 229
Thanks coach Kevin, great job early risers!
Not making the 8:30
MOB + WUx1
Press
5 x 55-65-75-80-85+
85-95-115-120-130 X 7 (Based of #150)
AMRAP in 5 min
5 Hang DB Snatch (per arm) #50 Did first AMRAP with Kettlebell, Second with Dumbells. ( KB would be better if it was a longer AMRAP, but they are slower)
10 Burpees
15 Situps
Rest 2 min
Repeat
Round 1 = 105
Round 2 = 105
Total = 210
Got exactly 3 rounds per AMRAP.
Thanks Kevin and Good Job 6 amers!
Press
5 x 55-65-75-80-85+
85-105-120-130-135×8
AMRAP in 5 min
5 Hang DB Snatch (per arm) 50#
10 Burpees
15 Situps
1 – 115
2 – 107
Total = 222
Thanks Kevin!
Press X 5
55-65-75-80-85+
85-100-115-125-135(6)
AMRAP in 5 min
5 Hang DB Snatch (per arm)
10 Burpees
15 Situps
Rest 2 min then repeat
167 reps
Press
5 x 55-65-75-80-85+
45-55-60-65-65X5
AMRAP in 5 min
5 Hang DB Snatch (per arm)
10 Burpees
15 Situps
Rest 2 min
Repeat
2 rounds+7 burpees
2 rounds+10 burpees
=177
Also did 9 T2B unbroken in the warmup – been working on them and steadily improving!
Press x 5
55-66-70-75-80 (4 reps, failed on 5th)
WOD- AMRAP in 5 mins:
5 dumbbell snatches per arm (20#)
10 burpees (yuck)
15 ab mat sit ups
Rest 2 mins then repeat.
Total: 124
Thanks Kevin!
Press x 5
#55-65-75-80-85×6
WOD
25# for DB hang snatch
Burpees
Abmat sit-ups
150 reps
Press
65-75-85-90-95(amrap for 5… surprised i even got that many today lol)
WOD
35# dumbbell snatch
10 burpees
5 sit ups
Total each round = 3 + 2 dumbbell snatch
Grand total = 214
Then I stayed for open gym and detoxed myself for the last week of barely getting to the gym..
WOD Annie Rx:
50-40-30-20-10
Double unders
Sit ups
Time = 9:22
1st time doing this one, sit ups were slow and so were transitions
WOD grace rx:
30 clean and jerks for time (95#)
Time = 6:13
1st time doing this one too, just need to work on my consistency cause I was only doing 3-5 before taking a break!
Then 2000m row cash out = 8:32.3
Crossfit.com 2017.12.29
3 rounds
60 air squats
30 knees to elbows >> on rings, bar still hurts
30 ring pushups
= 28:31
R1 – 06:45
R2 – 10:18
R3 – 11:38
Press
5 x 55-65-75-80-85+
40-45-55-60-65×3
AMRAP in 5 min
5 Hang DB Snatch (per arm) @20#
10 Burpees
15 Situps
Rest 2 min
Repeat
3+10
3+15
=235
Thanks Blake!
Lightening!
Press
5 x 55-65-75-80-85+
70-80-95-100-110# (7 reps)
WOD with 40# DB
Round 1: 97 reps
Round 2: 87 reps
184 total
MOB + WUx1
Press
5 x 55-65-75-80-85+
65-75-85-90-97.5×5
AMRAP in 5 min
5 Hang DB Snatch (per arm) 25#
10 Burpees
15 Situps
Rest 2 min
Repeat
Round 1 = 140
Round 2 = 122
Total = 262
Great work am’ers!
Thanks Kevin!
Press
5 x 55-65-75-80-85+
55-60-65-75-80×6
AMRAP in 5 min
5 Hang DB Snatch (per arm) @25#
10 Burpees
15 Situps
Rest 2 min
Repeat
3+10
3
=220
Thanks Blake!
Press
5 x 55-65-75-80-85+
60-70-85-90-95×9 😉
AMRAP in 5 min
5 Hang DB Snatch (per arm) @30lbs
10 Burpees
15 Situps
Rest 2 min
Repeat
3+7 snatches
2+9 sit ups
=211
Nice class Blake!
Press
5 x 55-65-75-80-85+
90-105-120-125-135×9
AMRAP in 5 min
5 Hang DB Snatch (per arm) 50#
10 Burpees
15 Situps
*rest 2 min. And repeat*
1 – 116
2 – 101
Total = 217
Thanks Kevin!
WUx1
Press
5 x 55-65-75-80-85+
95-105-125-130-140×4
AMRAP in 5 min
5 Hang DB Snatch (per arm) @ 30# – kept it light because of shoulder pain
10 Burpees
15 Situps
Rest 2 min
Repeat
Round 1 = 107
Round 2 = 92
Total = 199
Press
5 x 55-65-75-80-85+
65#-75#-95#-100#-(105#x6)
AMRAP in 5 min
5 Hang DB Snatch (per arm) (25#)
10 Burpees
15 Situps (Abmat)
Rest 2 min
Repeat
Total Repas: 186
Press
5 x 55-65-75-80-85+
45#-50#-60#-65#-70#×7
AMRAP in 5 min
5 Hang DB Snatch (per arm) 20#
10 Burpees
15 Situps
Round 1 – 64 reps
Round 2 – 66 reps
Total = 130 reps
Press
5 x 55-65-75-80-85+
45#-55#-60#-65#-70#×4 reps
AMRAP in 5 min
5 Hang DB Snatch (per arm) 25#
10 Burpees
15 Situps
Round 1 – 89 reps
Round 2 – 80 reps
Total = 169 reps
MOB + WUx1
Press
5 x 55-65-75-80-85+
45-55-65-70-75×3
AMRAP in 5 min
5 Hang DB Snatch (per arm)30#
10 Burpees
15 Situps
Rest 2 min
Repeat
Round 1 = 82
Round 2 = 80
Total = 162
mob wux1
presses x 5
65-75-85-95-100×2
AMRAP in 5 min
5 hang DB snatch 25#
10 burpees
15 sit up
rest 2 min
repeat
213
Press
5 x 55-65-75-80-85+
55-65-70-75×4-75×3
I guess my press numbers are going down today.
AMRAP in 5 min
5 Hang DB Snatch (per arm) @25#
10 Burpees
15 Situps
Rest 2 min
Repeat
2+6 sit-ups
2+4 sit-ups
=190
Thanks Kevin
Brought a friend he did great 🙂
Joel did awesome! Hope he comes backs again.
Press x 5
45-50-60-65-70 (x3)
5 Min AMRAP
5 Hanging DB Snatches (5 per arm)
10 Burpees
15 Ab Mat Sit Ups
Rest 2 minutes
Repeat
Round 1: 3 Rounds + 10 DB Snatches = 125
Round 2: 3 Rounds = 105
Total Reps = 220
That 2 minute rest went waaay to fast!
Press
5 x 55-65-75-80-85+
75-95-105-110-120 x 6
AMRAP in 5 min
5 Hang DB Snatch (per arm) 40#
10 Burpees
15 Situps
Rest 2 min
Repeat
Round 1 = 86
Round 2 = 75
Total = 161
Press x5
75-90-100-110-115×8 (shocked)
QOD @ 50# and Abmat
R1 – 122
R2 – 115
Total – 237
Good race Shane!
Welcome to all the friends today!
I’m shocked I was able to stay with you!!
Press
5 x 55-65-75-80-85+
95-115-125-145-155×8
AMRAP in 5 min
5 Hang DB Snatch (per arm) 35#
10 Burpees
15 Situps
Rest 2 min
Repeat
Total 171
Thanks Blake
Press
5 x 55-65-75-80-85+
35- 45- 55- 60- 65×5
AMRAP in 5 min
5 Hang DB Snatch (per arm) 15#
10 Burpees
15 Hanging Knee Raises
Rest 2 min
Repeat
Round 1 = 77
Round 2 = 75
Total = 152
Got a 2 Rep PR on my press. Didn’t think it was going to happen as I felt my 80% was heavy. So thanks Blake for telling me to go up anyway. Also had to do 50 no show Burpees. I’m blaming it on Mike. Thank you Mel and Derek for helping me pay them off. I love our Crossfit support.
I really think you should have left the burpees for Mike!! Seriously!
Haha!! I should have.
Press
5 x 55-65-75-80-85+
55-60-70-75-80#x5
AMRAP in 5 min
5 Hang DB Snatch (per arm) @ 25#
10 Burpees
15 Situps
Rest 2 min
Repeat
Total=200 (102 & 98)
Today’s workout at the station created by one of the guys on my crew….
50 squats @ 145# (20-15-10-5)
500m row
40 bench press @ 100# (5s then 3s)
400m row
30 DL @ 145# (10-10-10)
300m row
20 weighted strict pullups @10# (singles)
200m row
10 weighted dips @ 10# (2-2-2-1-1-1-1)
100m row
Time: 29:43
It was meant to be done at your body weight for everything with a barbell then 10% of BW for pullups and dips but I can’t bench my BW 40 times lol and pullups and dips killed me so 10# was more than enough.
Press x5
55-65-75-80-85+
40-50-55-60-65×2
AMRAP in 5 min
5 Hang DB Snatch (per arm), 20lb
10 Burpees
15 Situps
Rest 2 min
Repeat
87+83= 170
Press
5 x 55-65-75-80-85+
45-55-60-65-70×6
AMRAP in 5 min
5 Hang DB Snatch (per arm)(30#)
10 Burpees
15 Situps
Rest 2 min
Repeat
2 rounds plus 23- 93
2 rounds plus 19- 89
182
I went slow and steady for all the movements..
I brought a friend, she didn’t die and is already planning the next bring a friend class..
Press: 45-55-60-65-70(4)
Wod with 25#: 182
Press: 35-45-50-55-60(1)
WOD with 15#: 125
Wu and mobility
Shoulder press x 5
80/95/110/115/125 x 8
Wod with 50#
First Rd 125 reps
Second Rd 115
240 reps
Press
5 x 55-65-75-80-85+
#: 45-50-55-60-65×4
AMRAP in 5 min
5 Hang DB Snatch (per arm) – 25# DB
10 Burpees
15 Situps
Rest 2 min
Repeat
202 reps – 3 full rounds, then 2 + 7 SUs
Press (shoulder)
5 x 55-65-75-80-85+
#30-40-50-60(×2)-60×4
AMRAP in 5 min
5 Hang DB Snatch (per arm) 15#
10 Burpees
15 Situps
Rest 2 min & repeat
Round 1: 70 reps
Round 2: 66 reps
Total: 136 reps
MOB + WU +Group
Press @ 75-90-100-115-125# x8
WOD with 20#
Total reps = 184