This week’s programming is brought to you by: local affiliates. I visited the websites of other Maritime gyms, and borrowed some of their wods. We have some fantastic programmers in the area! Up first:
CrossFit Per Ardua
EMOM for 10 min
2 Strict Press
Start at 60% and build up
Do not bounce 2nd rep. Stop. Press.
21-15-9
Front Squat (115/75#/50%)
T2B
Double Under x3 (SU x5)
Great work out to start my first day at 40!
Honestly thanks to CFM I feel better now than I did in my 20’s. Thanks Ange and Dom for the birthday surprise!
Emom @ 95#
Wod rx’d 5:51
Great class Kevin and great work 6 amer’s!!
CrossFit Per Ardua
EMOM for 10 min up to 75#
2 Strict Press
Start at 60% and build up
Do not bounce 2nd rep. Stop. Press.
21-15-9
Front Squat @ 55#
T2B (subbed hanging leg raises)
Double Under x3
time = 7:46
Fun morning! Thanks Kevin and thanks Shane and Adam for rescuing me this morning..seriously that spider was out to get me! lol
Lol, no problem Maria. Happy to help
MOB + Group WU
EMOM for 10 min
2 Strict Press
Start at 60% and build up
Do not bounce 2nd rep. Stop. Press.
95# x 5
105 x 3
115# x 2
21-15-9
Front Squat (115/75#/50%) – 95#
T2B – Knee ups
Double Under x3 (SU x5)
TIME: 6:56
CrossFit Per Ardua
EMOM for 10 min
2 Strict Press
Start at 60% and build up
Do not bounce 2nd rep. Stop. Press.
85-85-95-95-105-105-115-115-125-135×1(f)
21-15-9
Front Squat (115/75#/50%) – 85#
T2B – Knee raises
Double Under x3 (SU x5) 105-75-45 SU
5:45
Thanks Kevin!
Happy 40th Coach Shane!!
Warm up A La Kevin, which was fun.
CrossFit Per Ardua
EMOM for 10 min
2 Strict Press
Start at 60% and build up
40# up to 52#
21-15-9
Front Squat @35
Knee Ups
KBS @ 35
Took a week off to rest a heel that has been giving me grief, but just wound up being cranky AND still the sore heel. Yay for modifications that let us keep working out. I feel back to my old self today. Older than Shane.
Haha, thanks Jackie! The heel will come around just be careful and be patient. Trust me I know how hard that is
Warm up & Mob
Group mob
EMOM 10 mins
Strict press x2
105-105-115-115-125-125-135-135-145-145
21-15-9
Front squats (used a box) #95
T2B (hanging knee daises)
Skipping (kettlebell swings)#45
Time 5:48
Happy birthday coach Shane. Failed on a 135 strict press, I did a push press, I didn’t count it and did 2 strict. Good eye Kevin. Thanks. Great class everyone.
CrossFit Per Ardua
EMOM for 10 min
2 Strict Press
Start at 60% and build up
40-45-50-55-60-65-65-65-65/60-60lb
Only ever done 5x55lb (or that’s all that’s in my book), so I guess a PR?
21-15-9
Front Squat 50%, 70lb
Hanging knee raises
Single Unders x5
9:04
Group warmup
EMOM 2 strict press for 10 minutes
45-50-55-60-65-70-70-70(failed) 65 -65
WOD rx’d
7:43
EMOTM push press, started at 95#, last 5 sets at 135#.
WOD with 75#, knee raises and single unders, 9:45.
Thanks Coach Steph!
Mob
WU – With a 25# med ball
Not ready for 1st round (deadlifts)…… Sorry. I blame Christie
Run to Dumpster and back
10x Front Squat
Run
10x Squat Cleans
Run
10X Wall Balls
Run
10x Wall Ball cleans
Strength – Push press, EMOM for 10
65#x2
75#x2
85#x2
95#x2
95#x2
105#x2
110#x2
110#x2 (failed, push pressed second rep)
95#x2
120#x2 (pushed pressed second rep)
WOD
21-15-9
Front Squat at 115# (as Rx)
Knees to elbows (scaled from T2B)
Single Unders x5 (scaled from DUx3)
9:50
Good god it was hot in the box today. Sweaty mess before we even started
Strict press worked up to 85# (5# PR!)
Front squats at 65#
Hanging knee raises
Singles
10:11
Group MOB (10 x FS, Cleans, WB and WB Cleans with a Med Ball 14#)
CrossFit Per Ardua
EMOM for 10 min
2 Strict Press
Start at 60% and build up
Do not bounce 2nd rep. Stop. Press.
55-60-65-70-70-70-70-65-65-65-65# *had to drop back down
21-15-9
Front Squat (65#)
T2B – Knee raises
Double Under x3 (SU x5) 105-75-45 SU
Time: 9:28
Thanks for the class Steph! Holy humid. Happy to do this at 65#
MOB + Group WU
EMOM for 10 min
2 Strict Press
60% and build up
55# x1
60# x 2
65 x 3
70# x 4
21-15-9
Front Squat – 45#
Knee ups
SU’s x5
TIME: 8:25
MOB
Fun warm up with Med Ball 12#
CrossFit Per Ardua
EMOM for 10 min
2 Strict Press
Do not bounce 2nd rep Press.45-55-60-65-70-70-70-70-65-65-65#
21-15-9
Front Squat (45#)
T2B – Knee raises
Double Under x3 (SU x5) 105-75-45
Time: 8:17
MOB + Group WU med ball fun!
EMOM for 10 min
2 Strict Press
60% and build up
55# x1
60# x 2
65 x 3
70# x 4
Humid…Ardua…what?
21-15-9
Front Squat – 55#
Knee ups
SU’s x5
TIME: 7:22
MOB Group WU 10 Strict Pullups
EMOM 10 mins
2 strict press
85-90-95-95-100×6
WOD @ 60#, knee raises and singles
Score 7:47
EMOM FOR 10 MINS
2 strict press
35-45-50-55-55-60-60-65-65
21-15-9
Front squat 35#
Knee raises
Singles x5
Time: 10:35
EMOM 10 mins
2 strict press
75-75-80-80-85-85-90-90-95-100
WOD as Rx’d
Score 9:29