How would you describe your victory dance?
“20 to 60 in no time”
20 Calorie Row
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Compare to Feb.24/13
How would you describe your victory dance?
“20 to 60 in no time”
20 Calorie Row
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Compare to Feb.24/13
Cute pic of the gang.
Please cancel my 8:30 π hopefully I can get to the nooner thanks:)
Couldn’t sleep. Went to the 6am class.
Weighted Pistols (3x per leg, non-alternating)
Bodyweight-15-20-25-30 (all pr’s because I’ve never done them before)
WOD rx’d
6:34
QOD: https://vimeo.com/71596786
Fun watching you & Marie-Noelle race π
Nice job on the pistols!
20 to 60 in no timeβ
20 Calorie Row
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
time = 9:00
My abs are on fire! lol
Mobility
WU x 1
Group WU
Foam Roll Friday
WOD:
-20 Calorie row
-30 Sit up wall ball
-40 Jumping pull ups
-50 Plank switches
-60 Flutter kicks
Time 6: 05 Rx
Too whom ever the under armour / camo hoody belongs to… I am sorry I have the exact same and it was right bellow my bag I only noticed it wasn’t mine when I made it home and mine was here I will return it as soon as I can today at the Gym. Or if you see this let me know and I can drop it off.
Wow! Fast time dude!
Crazy fast Francis! You were flying!
Mobility
WU x 1
Group WU
Push Jerk x 5
85-95-105-115-115(3)
WOD
– 20 Calorie row
– 30 Sit up wall ball (20#)
– 40 Jumping pull ups
– 50 Plank switches
– 60 Flutter kicks
Time: 10:32
Great picture today! And it was a nice picture of Julie yesterday too!
QOD: I jump and clap like a fool.
lol! I can picture that!
Mine is similar to that too. with a little running man ish to it.
QOD: First I do a totally sweet fist pump then a slow-mo inplace-running kind of dance.
Wux1. Group wu
Strength. X5. Shoulder press
-80-95-105-120×2-120×1
WOD. 20 to 60
20 Calorie Row
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
7:13 rx
Rob Brydges
Mobility
WU x 1
Group WU
Push Jerk x 5
WOD
– 20 Calorie row
– 30 Sit up wall ball
– 40 Jumping pull ups
– 50 Plank switches
– 60 Flutter kicks
Time: 11:38
Thanks Coach Amanda…I heart you! Nice to have Marie-No and Kevin in our class this am…fun watching them kick ass!
QOD: I don’t think I have ever done a victory dance…that makes me sad! lol I’m sure I have but no idea what it looks like.
Mob
Wu
Group wu “football drills”
Strength Shoulder Press
65-75-85-95-100
20 Calorie Row
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
9:55 rx
QOD: I don’t have one either!? Boo! I usually crank the tunes on the drive home with big smiles if that counts lol.
Someone should adopt this victory dance (but in regular crossfit attire, please).
http://www.youtube.com/watch?v=2AIRQZAgtaE
…..hmmm I’ve seen some similar moves before….you may have just found Kevin’s Halloween costume for this year….
True!
QOD – Wiggle wiggle wiggle wiggle…..
MOB
WUx2.
Group WU
Strength: Shoulder Press x5
80-95-105-120-125Γ2
WOD. 20 to 60
20 Calorie Row
30 Situp Wall Balls 20#
40 Jumping Pullups (I might have been a bit high on these)
50 Plank Switches
60 Flutter Kicks (both legs=1 rep) Had about 10-15 no rep because I was bouncing my feet off the ground… I thought these seemed kind of easy until Kevin called me out
7:14
Mob
WU x1
Group warm up
Foam roll friday
Wod:
20 cal row
30 situp wall balls
40 jumping pullups
50 plank switches
60 flutter kicks
Time: 12:56
Finally…my first Rx!!!
Yaye for RX!! And many more to come!! great work!!
Congrats on your first Rx!!! π
Mobility
WU x1
Group warm up
Foam roll friday
WOD:
-20calorie row
-30 wall ball sit ups #8 (should of gone heavier)
-40 jumping planks
-50 plank switches (tough)
-60 flutter kicks
Time: 9:17
Thanks for the great class Lora…..great work 7:00amer’s!!!!!!
QOD: The Carleton
http://youtu.be/jKlxjbhB9HE
A winner is you.
BAHAHAHA! The best!!!
YESSSSS!
Mob / WU x 1
DU Practice
Group Warmup
Attempted Shoulder Presses x 5
45 – 95 – 100
More DU Practice
WOD:
β20 to 60 in no timeβ
— 20 Calorie Row
— 30 Situp Wall Balls (20#)
— 40 Jumping Pullups
— 50 Plank Switches (subbed to 2 min of plank)
— 60 Flutter Kicks (two-count)
Time: 7:33
mob wux1
group wu mob
strength shoulder press
65×10 75x10x85x5
wod
20 cal row
30 sit up wall ball 20#
40 jumping pull up
50 plank switch
60 flutter kick
time 6:04
Super fast Gilles! WOW!
Yay!!! Going to treego tomorrow!!! Dont know if it matters, but can someone put my name on the board?
It’s been changed to 3:30pm. Can you still make it then?
Yup i can still make it!
WU x 2
Push Jerk x 5
75-85-95-105(x4) and stopped here.
WOD
β20 to 60 in no timeβ
20 Calorie Row
30 Situp Wall Balls (14#)
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks
13:05 π
QOD… Not sure, will have to take note next time.
No π !! I saw you working your butt off this morning. That deserves a π !!
Mobility WUx1
Group WU
Strength: Back Squats
95,100,110,115,120(PR reps)x5
WOD:
“20 to 60 in no time” Rx’d
20 Calorie Row
30 Situp wall balls 14#
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks
Time: 8:28
Great Work 3:15 Class!!!
Strength : Dead lifts 5×5
135,225,275,315,365
WOD:
“20 to 60 in no time” Rx’d
Time : 6:03
WHOA! Speedy! Well done. Nice weight on those deadlifts, too. I think the Crossfit stuff is agreeing with you π
Thank-you Lora!! I really enjoy it so far! Best times of the week for sure!
Hi can you cancel me for 645 tks
Warmup
OHS holds (sets of 3 – 3 seconds) up to 55lbs
WOD
7:13
50 no show burpees.
QOD – it is my happy prance..not so much a happy dance.
Look at you with the OHS holds! Nice job! π Fast time on the WOD too (no surprise there!)
Thanks for the encouragement. Those holds will be a weekly thing until I can squat like you!
Wux2
group wu
deadlifts x5 @ 225#
Wod Rx
20 Calorie Row
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks
time = 9:33 PR of 1:51
Great job Frankie! Nice PR. Congrats!
Mobility
WU x2
Strength : 1 power snatch then OHS x 5
45-95-105-125-135( 10# pr been at 125 the last few rotations)
Group warm up
Wod:
20 calorie row
30 wall ball sit ups
40 jumping pull ups
50 plank switches
60 flutter kicks (both legs = 1 rep
Time: 7.45
Tried to stay with you Chris but you where to fast. .
Fun class Corinna, thanks
Mob + WU + Group WU
Volume EMOTM 7 mins
– Sandbag Squats 40# = 15-15-15-15-15-15-15 = 105
– KBS 70# = 5-5-5-5-5-5-5 = 35
– Ring Dips, strict = 5-5-5-5-5-4-4 = 33
WOD Rx = 8:17
Rowing went well, med ball slipped twice due to tape in hands, and the rest was hard. Good one though!
Have a good weekend everyone!
Mobility
WU
Group WU
Strength – Overhead Squat x5
35 – 40 – 45 – 50 – 55
WOD: 20 to 60 (10# med ball)
Time – 10:32
The really killer for me was the plank switches. Fun WOD though! And score so far on the paleo challenge – 33/35 π
– Mob
– WU x1
– Group WU
Strength: Push Jerk x5…
80-85-90-95-100
WOD: 20 to 60, 14# ball
T
ime: 8:41
MOB
WU x 1
Group warmup with teachers pet Kevin W
Strength: Deadlifts
5×100, 120, 130, 130, 140 (not happy with technique)
WOD-20 to 60 in no time
20 calorie row
30 wallball situps @ 10lbs
40 jumping pullups
50 plank switches (yeesh, these were tough)
60 flutter kicks
Time: 10:29
Thanks for the class Amanda.
Wux2
Group WU
Foam roll + lacrosse ball on shoulders.
Tied PR for 6 consecutive Bar MU’s and was easy, come on 7
WOD as RX’d
Time–> 6:41
PR of 1:12 from last February.
Great job 5:45 gang!
Have a great weekend fella CrossFitters!
QOD: Don’t have one unless it counts as one when celebrate after beating CC in a WOD like tonight lol
LOL! Great job on the WOD tonight. Super fast time!! π Congrats on a big PR too!
Mobility
WU x 1
Group WU
Strength: OHS x 5
35-45-50-55-60
WOD: 10:39 Rx
Mob
Wux1
WOD Rx
20 Calorie Row
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Time: 8:51
Great class 5:45, thanks Corinna
Mobility
WU x 1
Group warmup
Strength : Push Jerks
5 x 50-60-65-70-75
WOD
– 20 Calorie Row
– 30 Situp Wall Balls (10lbs)
– 40 Jumping Pullups
– 50 Plank Switches
– 60 Flutter Kicks
Time : 10:06
Strength:
Push Press (x5)
95-115-135-140-145
WOD
20 Calorie Row
30 Situp Wall Balls (20lbs)
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks
Time: 5:58
Got my first two bar muscle ups today!!
Thanks to everyone at the 3:15 class for your encouragement! Love the videos! π
Mob.
WU x1
Group WU/Mob.
Strength: Back Squat
60,65,70,75
WOD:
20 Calorie Row
30 Situp Wall Balls (10#)
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks
Time: 10:22
Ran 500m.
Mobility
WU x 1
Group warm up
Practiced Handstands and HSPU (45 & 10# plate)
WOD:
20 cal row
30 situp wall balls (20#)
40 jumping pullups
50 plank switches
60 flutter kicks
Time: 10:49
500m Run
Mob +Wux1
Group WU
Wod:
20 to 60 in no timeβ
20 Calorie Row
30 Situp Wall Balls (6lbs)
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Time: 10:54