Let’s see if this bullying thing works. This is Greg. He has some excuses as to why he hasn’t come back yet. Michelle, can you let him know we have people with replaced knees, pacemakers and babies inside of them that are doing CrossFit.
Will have to go get my rope and do it later this PM…
In the meantime:
Mob+WU
Run 1 mile = 9:33 … slooooow, 2+ min over PR… butt/back/abs sore… 🙁
Marcel
Mobility
500 m row
WU x 2 (10 x WB, KBS, Box Steps, V-Snaps + Sampson)
Strength: Power Cleans
5 x 125 135 145 155 165
WOD: Clean up, aisle 3
AMPRAP in 10min
10 Floor Wipers 95#
50 Single Unders
Score: 6 rounds + 8 floor wipers. 1 Rep PR
Lora
Nice score! Congrats on your PR 🙂
Gillyon
Warmup
Front squats (5) 65-85-95-105-115
WOD (holding onto a pole due to my shoulder)
4 rounds + 8 floor wipers
Ummm…those singles were frustrating. I could not do it. No rhythm. Actually had to take reps away due to doing doubles.
Great coaching Lora! Thank you for all the tips!
Kevin Mack
Mobility
400m Run
WU x 2 (10 x WB 20#, KBS 53#, Box Jumps 24″, V-Snaps)
Strength: Shoulder Press (x 5)
65-75-80-85-95
WOD: Clean up, aisle 3
AMPRAP in 10min
10 Floor Wipers 95#
50 Single Unders
Score: 6 rounds + 4 floor wipers. (40# and almost 2 rounds PR)
2.47km Run
Lora
I know I already said it today, but its worth repeating….your skipping has gotten really good! Time for you to start trying out double unders, my friend. 🙂
Kevin Mack
Will do, Coach. Thanks for coaching today.
Chantal L.
Why don’t you put a picture of yourself Kevin, the 6am class is starting to forget what you look like 🙂
Kevin
I’ll see you on Tuesday. I have a special treat planned!
Lora
Oh, Chantal…..don’t poke the bear! Silly girl….LOL
Sarah
WU x 2 (10 x WB, KBS, Box Steps, V-Snaps + Sampson)
No Strength
WOD: Clean up, aisle 3
AMPRAP in 10min
10 Floor Wipers 50#
50 Single Unders
5 rds + 37 singles
first time doing floor wipers.. those are interesting! 😉
Lora
Your floor wipers were awesome, Sarah! You looked like a seasoned vet. 🙂
Chris
Mobility
WU x 2 (10 x WB, KBS, Box Steps, V-Snaps + Sampson)
Strength: Power Cleans
3 x 125 135 145 155
WOD: Clean up, aisle 3
AMPRAP in 10min
10 Floor Wipers 115#
50 Single Unders
Score: 6 rounds + 15 singles
Fun wod! Had a fun little skip off with my wife 😉
Lora
I think you were cursing more than you were skipping, Chris. LOL
Kevin Mack
You struggled the first round but kicked into gear after that. The cursing was very entertaining.
Craig H
mob 400m run wux2
10 wall balls 20#
10 kbs 53#
10 box jumps 24″
10 v-snaps
Shoulder press
65,75,80,85,95pr
WOD clean up Aisle 3
10 min amrap
10 floor sweepers 95#
50 singles
6 rounds + 4 sweepers
First time doing sweepers you can really feel them working the core. need to go heavier on the weigh next time.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
LOL Kevin!!!
Will have to go get my rope and do it later this PM…
In the meantime:
Mob+WU
Run 1 mile = 9:33 … slooooow, 2+ min over PR… butt/back/abs sore… 🙁
Mobility
500 m row
WU x 2 (10 x WB, KBS, Box Steps, V-Snaps + Sampson)
Strength: Power Cleans
5 x 125 135 145 155 165
WOD: Clean up, aisle 3
AMPRAP in 10min
10 Floor Wipers 95#
50 Single Unders
Score: 6 rounds + 8 floor wipers. 1 Rep PR
Nice score! Congrats on your PR 🙂
Warmup
Front squats (5) 65-85-95-105-115
WOD (holding onto a pole due to my shoulder)
4 rounds + 8 floor wipers
Ummm…those singles were frustrating. I could not do it. No rhythm. Actually had to take reps away due to doing doubles.
Great coaching Lora! Thank you for all the tips!
Mobility
400m Run
WU x 2 (10 x WB 20#, KBS 53#, Box Jumps 24″, V-Snaps)
Strength: Shoulder Press (x 5)
65-75-80-85-95
WOD: Clean up, aisle 3
AMPRAP in 10min
10 Floor Wipers 95#
50 Single Unders
Score: 6 rounds + 4 floor wipers. (40# and almost 2 rounds PR)
2.47km Run
I know I already said it today, but its worth repeating….your skipping has gotten really good! Time for you to start trying out double unders, my friend. 🙂
Will do, Coach. Thanks for coaching today.
Why don’t you put a picture of yourself Kevin, the 6am class is starting to forget what you look like 🙂
I’ll see you on Tuesday. I have a special treat planned!
Oh, Chantal…..don’t poke the bear! Silly girl….LOL
WU x 2 (10 x WB, KBS, Box Steps, V-Snaps + Sampson)
No Strength
WOD: Clean up, aisle 3
AMPRAP in 10min
10 Floor Wipers 50#
50 Single Unders
5 rds + 37 singles
first time doing floor wipers.. those are interesting! 😉
Your floor wipers were awesome, Sarah! You looked like a seasoned vet. 🙂
Mobility
WU x 2 (10 x WB, KBS, Box Steps, V-Snaps + Sampson)
Strength: Power Cleans
3 x 125 135 145 155
WOD: Clean up, aisle 3
AMPRAP in 10min
10 Floor Wipers 115#
50 Single Unders
Score: 6 rounds + 15 singles
Fun wod! Had a fun little skip off with my wife 😉
I think you were cursing more than you were skipping, Chris. LOL
You struggled the first round but kicked into gear after that. The cursing was very entertaining.
mob 400m run wux2
10 wall balls 20#
10 kbs 53#
10 box jumps 24″
10 v-snaps
Shoulder press
65,75,80,85,95pr
WOD clean up Aisle 3
10 min amrap
10 floor sweepers 95#
50 singles
6 rounds + 4 sweepers
First time doing sweepers you can really feel them working the core. need to go heavier on the weigh next time.
Did this WOD the following day. (June 24 2013) at home.