Our Couch to CrossFit program is starting this Thursday. If you’ve had a friend tell you they need to “get in shape before joining”, this is THE program for them. Thanks for spreading the CF Love!
Muscle-up Practice – False Grip
Open 14.4
AMRAP in 14 minutes
60 cal Row
50 T2B
40 Wall Balls (20/14# @ 10/9′)
30 Power Cleans (135/95#/60%)
20 Muscle-ups
Compare to Jan.18/15
Muscle-up Practice – False Grip
Open 14.4
AMRAP in 14 minutes
60 cal Row
50 T2B/knee raises
40 Wall Balls (10# @ 9′)
30 Power Cleans (60%=60#)
20 Muscle-ups (RR+dips)
Got to 17 power cleans. T2B frustrated me today and I wish I kept at it instead of going to knee raises. Wall balls went better than expected though!
Thanks Shane!
Great work Laura, your t2b looked good. Just keep at them!
WU & Mob 15 WB
Muscle up practice
Open 14.4
AMRAP in 14 min
60 cal row
50 T2B scale knee ups
40 WB @14# 10′
30 power cleans #95
Finished at 22 power cleans
Thanks Shane still need a lot of work on the core / belly!
20 muscle up
Nice work Greg, keep it up!! You are steadily improving!
Mobility
WU + 15 unbroken [email protected]#
Group Mobility
Muscle Up Practice – False Grip
Open 14.4
AMRAP in 14 minutes
60 cal Row
50 T2B
40 Wall Balls (14#/9′)
30 Power Cleans (95#)
20 Muscle-ups
Total: 156 (6 power cleans)
48 rep PR 🙂 And if Wall Balls were cooperating…
Fun to retry this. Thanks Shane. Great work everyone!
Well done Kelly!
WOW! Amazing PR Kelly!
nice PR and your T2B look great
That’s awesome Kelly!!! Huge pr!
Muscle-up Practice – False Grip
Open 14.4
AMRAP in 14 minutes
60 cal Row
50 T2B (Knee raises)
40 Wall Balls (20/14# @ 10/9′)
30 Power Cleans (55# light becasue of wrist)
20 Muscle-ups
Total: Got to 21 power cleans – last time I got to 20 power cleans but had done situps and RX weight for P. cleans, so hard to compare.
Mobility + WU + 15 Wall Balls @14#
Group Mobility
Muscle Up Practice – False Grip
Open 14.4
AMRAP in 14 minutes
60 cal Row
50 T2B – Knee Ups
40 Wall Balls (14# @ 10′)
30 Power Cleans (95#)
20 Muscle-ups
Total: 177 (27 Power Cleans)
Mobility + WU + 15 Wall Balls @ 8#
Group Mobility
Muscle Up Practice – False Grip
Open 14.4
AMRAP in 14 minutes
60 cal Row
50 T2B (Knee raises)
40 Wall Balls (8#)
30 Power Cleans
20 Muscle-ups
Total: Got to 34 wall balls
🙂
Mob + 3000 m row at 10 ds
WUx1 & Mob 15 WB(25#)
Muscle up practice
Open 14.4 as RX’d
Total–> 181 Reps
PR of 1 rep (1MU)
Great work am’ers!
Nice work on getting to the muscle ups!
good job Gab
Nice job Gabe! You were flying!
Muscle Up Practice – False Grip
Open 14.4
AMRAP in 14 minutes
60 cal Row
50 T2B
40 Wall Balls (14#/9′)
30 Power Cleans (135#)
20 Muscle-ups
Total: 100 (40T2B) PR of 30reps.
Wow, nice work on the T2B!
Thank you, Heather.
Mobility
WU + 15 [email protected]#
Group Mobility
Muscle Up Practice – False Grip
Open 14.4
AMRAP in 14 minutes
60 cal Row
50 T2B
40 Wall Balls (14#/9′)
30 Power Cleans (95#)
20 Muscle-ups
Total: 152 (2 power cleans)(16 rep PR)
Open Gym
13Km row, alternating with Elba every 1000m with the damper set at “feels like towing a barge full of rocks going upstream against the wind”.
Thanks Coach Kevin!
HAHA!
Gotta love damper 10…
Muscle-up Practice – False Grip
WOD 14.4 Rx’d
26 cleans. When I did this in 2014 I got 10 cleans..so 16 rep PR! I’ll take it!
Nice PR!
Way to go Maria!
Muscle-up Practice – False Grip (and I have the write rub-marks to prove it!)
Open 14.4
AMRAP in 14 minutes
60 cal Row
50 Knee raises
40 Wall Balls (10# @ 9′)
30 Power Cleans (60%=85#)
11 Pullups
Got to WBS in Open 14.4 with T2B so can’t really compare. Chose knee raises today to save my hands (in 14.4 I was bleeding all over the bar) so got farther. Really happy I got some pullups in since I wasn’t convinced I’d be able to do any even if I got that far. 🙂
Tough wod with some really impressive determination by people today!
Wod scaled with 10# @9′ for wall balls and 55# for power cleans
Got to 26 cleans
(T2b took a long time)
First time doing this wod
Congratz to all who got PRs!!
WOD rx’d, got 4 cleans in. 2 years ago I got 15 wall balls, so a 29 rep PR. Toes to bar were much better today. I’m happy.
Nice job! 🙂
Nice PR, Amanda.
Woohoo, nice pr!! That’s awesome!
Mobility + WU + 15 Wall Balls @ 10#
Group Mobility
Muscle Up Practice – False Grip
Open 14.4
AMRAP in 14 minutes
60 cal Row
50 T2B (Knee raises)
40 Wall Balls @10#, 9′
30 Power Cleans @45# (use 55 next time)
20 Muscle-ups
Total: Got to 28 Power Cleans
No record of this in my book, although I know I did it before, so lets say it’s a PR!!
Fun morning. Lots of F-bombs from Gilles. 🙂
Let me guess…you were beside him on the wall balls?
The F bombs were coming out before we even started!!
Mob
WU x1
15 WallBalls(8#)
Group Mob
Muscle Up Practise
-false grip
WOD
Open 14.4 AMRAP 14mins
-60 Cal Row
-50T2B (Knee Raises)
-40 WallBalls(8#)
-30 Power Cleans(55#)
-20 Muscle Ups(@0RingRow false grip & 20 dips)
Total: Finished 30 Pwr Cl (180)
mob wux1
group mob
muscle up pratice
Open 14.4
60 cal row
50 T2B
40 wall ball ( 20# )
30 power clean 135#
20 muscle up
166 rep (16 power clean)
last time 161 rep
5 rep PR
Great job Gilles!
1000 m row + WU x 1 + 15 Wall Balls
14.4
60 Cal Row
50 T2B
40 Wall Balls – 14# @ 9′
30 Power Clean – Rx = 95#, but I scaled to 75#. ** Completed 8 PC
Total Reps = 158
Compare to March 2014: 138 Reps
** Considering that there were only a few PC due the the time cap, I am feeling annoyed that I didn’t suck it up & do Rx’d weight on these. Either way, I’ll take a PR, because I didn’t get to the PC’s in the 14.4 Open.
Oh…and I love, love, love the 9′ target on the wall balls 🙂
Great job Heidi! I love the 9′ foot target it feels like such a treat!
Nice job Heidi!
WOD Rx’d
Made it to 11 Muscle-ups (3 rep PR – 191 reps in total)
Row – 2:45’ish
T2B – 10+10+8+7+5+singles
WB – 35+15
PC – sets of 5
MU – all singles
Great race Shane!
Was fun, and you did extra wall balls. So add another 10 reps big guy!!
And what a night at the gym! Remi with his first muscle-up and CAM with a 225# snatch. WOOOO!!!
SO much excitement! I was all smiles for those guys, way to go Remi and CAM
Muscle-up Practice – False Grip
Open 14.4
AMRAP in 14 minutes
60 cal Row
50 T2B/knee raises
40 Wall Balls (10# @ 9′)
30 Power Cleans (60%=55#)
20 Muscle-ups (RR+dips)
16 power cleans.
First time trying this one. … broken arm last time around.
Wod-made it to 28 cleans Rx
Open Gym
7,500 M row for team 6. The damper at 10 is gross.
wux1 + 15 WBs
group mob
Muscle-up Practice – False Grip
WOD 14.4 Rx’d
got to 15 cleans. Same results from 2014.
WOD with hanging knee raises – made it to 12 cleans = 162 reps
Last time was 158 reps and with situps so tonight was a PR
Wod with #115 power cleans – made it to 15 cleans
Muscle up grip practice.
14.4 with T2B, WB @ 14#/9′, P cleans @ 85#
Got to 17 P cleans.
Open gym
Snatch x2
35-55-65-65-75-75-80×1 (3 sets)- 85×1(x2) – 90(fail x2). Mentally gets to me every time….
Clean and jerk – singles
85-95-95-105-105.
Shout out to CAM and Remi! Lots of smiles at the gym tonight!
Open 14.4
AMRAP in 14 minutes
60 cal Row
50 T2B
40 Wall Balls (20/14# @ 10/9′)
30 Power Cleans (135/95#/60%)
20 Muscle-ups(bar mu’s due to shoulder)
Compare to Jan.18/15
Score: 193
Mob + WUx1 + 15 WB + Group Mob
Muscle Up – false grip practice
WOD Rx = 8 cleans (not a PR)
Mob & WU
Muscle-Up Practice with False Grip
WOD as Rx 9 Cleans
Finished with 16 power clean, did knee raise and 10# wall balls
Correction, finished with 14 power clean
Muscle-up Practice – False Grip
Open 14.4
AMRAP in 14 minutes
60 cal Row
50 Knee raises
40 Wall Balls
30 Power Cleans @ 60 lbs
20 ring rows and dips
Finished with 30 power cleans but skipped wall balls, got confused on what was next. The horrible painful grip from the knee raises made me to blind with rage lol.