We are hosting another sold our CrossFit Level 1 seminar this weekend. Classes will resume on Monday. Have a great weekend!
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Mob + WUx1 + More Mob
WOD Rx w/ Shane (switch partners every set –> 21 Jerk, switch, 21 Jerk, switch, 21 lunges, etc)
21-15-9
Push Jerk (75/55# – 50% Max Snatch)
Lunge
15-12-9
OHS
Pushup
12-9-6
Power Snatch
Toes-2-Bar
= 14:40
Everything unbroken except my 9 T2B. Messed up the last part, did 3 extra snatches and t2b in round of 9s… oops 😛 Thanks for the push Shane, that was good.
Overhead Squat x1
135-145-155-165-175-185-195-205-215(PR)-225(PR)
Pretty pumped, only 225 felt shaky. This is probably my best set of OHS ever. Really felt solid.
Good job to all the CFM peeps who tested/tackled this WOD, and Anthony and Angela for tackling a tough one as well! 🙂
Great work partner and nice job on the ohs!
Nice PR Coach!!!!
Partner WOD @ MCF with some CFM peeps 🙂
WOD w/ Matt (both partners complete each set before moving on)
21-15-9
Push Jerk (75/55# or 50% max snatch)
Lunges
15-12-9
OHS
Push ups
12-9-6
Power Snatch
T2B
Time: 21:16 (ish…I didn’t even know where the clock was haha)
We used women’s Rx weight for all movements, and I did everything Rx except for some of the T2B. In the 12 and 9 sets I did a mix between T2B and knee raises then all T2B for 6 ( did this because of being cautious with my shoulder and also because I’m still so inefficient at stringing them together)
Fun morning at MCF and thanks Mario for testing out a new partner wod on us, it was a good one! Glad to get a work out in today 🙂
Also thanks Shane for the crossover symmetry lesson!
Mobility
WU x 2
Partner WOD at Maritime with Alaina 🙂
21-15-9
Push Jerk @55#
Lunges
15-12-9
OHS
Push ups
12-9-6
Power Snatch
T2B (knee raises)
Time: 20:10 Thanks for the push Alaina!
Great work CFM!
You did awesome Kelly!
WOD @ MCF with a great gang!!
Mob and WUx2
500m row 2:10
Practised Push jerk, OHS, Power snatch
One of each @#55
WOD : Mario’s creation
21-15-9
Push jerk #55
Lunges
15-12-9
OHS #55
Push ups from toes
12-9-6
Power Snatch #55
K2E
Time: 20:10 with Kelly 🙂
Great job everyone, especially Angela and Anthony on that tough one!!!
Wod at MCF
Mobility and Wu x 1 plus crossover symmetry
Partner Wod with Mario
21-15-9
Push jerks @ 75#
Lunges (body weight)
15-12-9
OHS @ 75#
Pushups
12-9-6
Power snatch @ 75#
T2B
14:40 rx
Great work everybody and great partnering up with u Mario… Next time I will count for ya!!
Nice PR Mario!!!
Did Mario’s Partner WOD at MCF with the rest of the bunch. Partenered with Tara B. I used 55 and she used 35 and both did Knee raises for T2B. Finished in 20:22. Was a good one!