DUE TO WEATHER CONDITIONS, THE GYM WILL BE CLOSED FOR THE REST OF THE DAY.
Why have you not registered for the Open yet? http://games.crossfit.com
And we still need lots of help for judging! https://oc.crossfit.com
Strength – Floor Press 5RM
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
Compare to Jan.31/11
Sorry for the late notice, but can you please cancel my 6 am appointment. Thanks
Got it
Please cancel my 6 am… Tried to text the message…Didn’t work
And thank you!
I see that Carly is supervising the reps!
lol! Coach Carly is on duty!
Maryno are you signed up for the Open??
WU x 1
Group Mob
Floor Press 5’s
55-65-75-85-95
WOD
20 min AMRAP
Scaled:
30 sec overhead plate hold 45 lbs
30 sec squat hold
30 sec hollow hold
30 sec chin over bar hold with black band (2 rds) added it blue band for the last 3 rds.
= 5 rds + 29 sec overhead plate hold.
Good Job Everyone 🙂
Mobility
Group warm up
Group mobility
Strength: floor press 5’s: 45, 55, 60, 65 (1rep)
WOD: 20 minutes amrap:
-30 second hand stand hold 🙂
-30 second squat
-30 second l-sits scaled to hollow hold
– 30 second chin over bar (green band)
Total: 6 rounds
Fun workout….great class Patrick!
You rocked the handstand holds Ginette!
Front Squat – 5RM
115-135-155-165
WOD:
AMRAP in 20 minutes…
30 sec Handstand
30 sec Squat
30 sec L-Sit (tuck)
30 sec Chin over Bar (3rd round grabbed a blue band)
6 Rounds + 3 sec tuck
Blown away at how much upper body strength I lost during my time away from the gym. Was only able to do 2 strict pull ups at a time in the WU and first 30 secs of chin over bar hold I was shaking like a wet cat. Can’t wait for the Lab on Sunday.
As you were basking in the Mexican sun, we were working on strict pullups for the whole month of December 😉
There wasn’t much sun but the rays from the tv gave me a good tan.
Hahaha!! “Shaking like a wet cat” Love it
Mobility
WU x 1
Group WU
Strength: Floor Press 5 RM
55, 65, 75, 80
WOD: AMRAP 20 mins
– 30 sec Handstand hold
– 30 sec Squat hold
– 30 sec Lsit hold (scaled to hollow holds halfway through)
– 30 sec chin over bar hold (after first round grabbed blue band)
Total: 6 rounds
Great job everyone! Thanks Patrick 🙂
Great job Kelly!
Mob + WU
Lab
Worked on my fear of the box. Did 10 box jumps on the wide 20″. Looked at the 24″…
OHS
65-85-95-105-110 (f)
Group Mobility
Floor Press x5
95-115-120(3)
WOD 20 min AMRAP
30 sec handstand hold (switched to plate hold after round 1)
30 sec squat hold
30 sec leg raise
30 sec ring row hold
6 rounds + 30 sec plate hold
Hated dropping out of handstand holds but my core is a little beat up from Monday and my arms couldn’t do all the work…
Oh, and I managed one pull-up with the green band. When Kevin said you couldn’t use the black band for the chin over bar hold I tried a green. I did a pull-up but couldn’t hold it (obvs) and didnt realize till after it was a PR. Who knew.
Baby steps Kimmy…. The 24″ isn’t THAT scary… and HELLO green band.. that’s awesome, now keep it up!
Yeah for green band pull up!! Awesome Kimmy!
Great job Kimmy!
Mobility
WUx1
Group Mobility
Strength: Floor Press 5RM
55-60-65-70(3)
WOD: AMRAP 20min RX
30 sec Handstand hold
30 sec Squat hold
30 sec L-Sit hold
30 sec Chin over bar hold
Total : 6 Round +30sec Handstand + 10sec Squat hold
Cashout: Tried the WB “Man test” Failed lol
Great Class Thanks Kevin!!
In the event that the classes are cancelled for tonight…. what can I replace these 2 with
30 sec L-Sit hold
30 sec Chin over bar hold
Leg Raise (few inches off ground)
Plank? Or maybe a Kid Hold? http://i77.photobucket.com/albums/j43/thirdlight/Uruk-hai_Ringene.jpg
Extra points if it’s not your kid!
Or in my case, extra points if it IS my kid!!
hahaha, love the kid hold picture….I may try to do both….hehe
thanks.
Strength: Floor Press 5RM
65-75-85-95 x 2
WOD Rx
5 rounds
L-sits by far the toughest! Nice change of pace, we’re always moving not so easy “not’ moving 🙂
Quick Mob / 30 DU’s / 500m Row
Group Lacrosse Ball Work
Floor Press x 5 w/ JB & Seb
95 – 135 – 145 – 155
WOD:
AMRAP in 20 min of:
— 30 second Handstand hold
— 30 second Squat hold
— 30 second L-sit hold (did tuck sit for 1st round then switched to leg raise hold)
— 30 second Chin over bar hold
Score: 6 rounds + 4 sec of Hanstand Hold
Group Lacrosse Ball Work
Floor Press x 5 w/ Blake & JB
95 – 135 – 145 – 155
WOD:
AMRAP in 20 min of:
– 30 second Handstand hold
– 30 second Squat hold
– 30 second L-sit hold (L-Sit for first three rounds and tuck sit thereafter)
– 30 second Chin over bar hold
Score: 6 rounds + 20 sec of Hanstand Hold
Mob
Wu x1
At home wod….too stormy outside for me!
“Intro”
AMRAP in 10 min
5 Pushups
10 Situps
15 Squats
Score 6 rounds + 5 push-ups
Good home workout pick!
Smarter than me. I ended up having beer. lol
mob wux1
group mob wu
strength
floor press 5 RM
95-115-125-135-155
30 sec hand stand hold
30 sec squat hold
30 sec L sit (tuck )
30 sec chin over bar hold
first two no band after blue band
total 5 round +15 sec chin over bar
Soooo close to 6 rounds!!!!
Mob WU X1
Group Mob
Floor Press 5rm
65-75-85-95(3)
30 sec 45# plate over head
30 sec squat hold
30 sec leg raise
30 sec ring hold
8rounds and 20sec plate overhead hold.
Loved this WOD and definitely feeling it today!
Merci la Coach Kevin!
MOB
WU x 1
Group MOB
Floor Press 5RM
25# – 35# – 40# – 45# – 50# – 55#
WOD : AMRAP in 20 minutes
– 30 sec Hand Stand hold
– 30 sec Squat hold (with pole)
– 30 sec Leg raise
– 30 sec Ring hold
Total : 5 rounds + 10 sec leg raise
** Cashout : Wall Ball “Man Test” **
MOB
WU x 1
Group MOB
Floor Press 5RM
55# – 65# – 75# – 85# – 95#
WOD : AMRAP in 20 minutes
– 30 sec 25# Plate Over Head
– 30 sec Squat hold
– 30 sec Leg raise
– 30 sec Ring hold
Total : 5 rounds + 30 sec Squat Hold
Cashout : Wall Ball “Man Test”