After a long LONG rest, I was nervous about my first wod this morning. Wasn’t even sure if I’d be able to do a muscle up with my injury. As hard as it was, it feels good to be back.
Ashley, come visit more often!!!
Ron
Welcome back coach, I am sure you will be back to form in no time.
wu
41 birthday burpees for my dear friend Cheyenne!
Strength: front squats
5x 110-115-125-125
WOD:
5-4-3-2-1 Muscle-ups (Scale: 15-12-9-6-3 pullups/ring dips – added small band to ring dips after first round so I wouldn’t be there all morning)
15-15-15-15-15 Double Unders
15-15-15-15-15 Kettlebell Swings (35#)
T = 16:47
I really hurt my elbow with the kb swings. I hope this isn’t something that’s going to stick around 🙁
Andy
WU x 1
Burpees… Happy Birthday Cheyenne!
Strength: Deadlift
5x 135-155-185-205-235
WOD
15-12-9-6-3 scale: jumping pull ups and dips
45-45-45-45-45 Single
15-15-15-15-15 Kettlebell Swings 40#
Time: 11:37
Crazy fast! There had to be no rest in there at all!
Joanna
Good Job 🙂
Blake
WU x 1 (was running late)
Strength:Push Jerk x 5
115-120-125-130-135
WOD
15-12-9-6-3 Muscle Ups (scale: jumping pull ups and ring dips w/ sm. yellow band)
15-15-15-15-15 Double Unders
15-15-15-15-15 Kettlebell Swings 45#
Time: 16:42
Not proud of the time, but since I managed to stick with the double unders this WOD…managed to string 5 together once in there…I don’t mind that much. 2nd WOD ever with Ring Dips & 45# kbs and actually got the first 15 pullups unbroken so I am happy overall.
~Progress~
Blake
And thanks to Gillyon and Greg and everyone else for the encouragement!
Gillyon
You did great!
🙂
Jo
WU x1 + Bday burpees for Cheyenne..Have a wonderful birthday 🙂
Thanks for having me guys – Happy Birthday to my beautiful sister Cheyenne!
CFWU X 1
41 Birthday Burpees – you guys must really hate birthday’s over there!
WOD:
5-4-3-2-1 Muscle-ups (Scale 15-12-9-6-3 each of Jumping pull-ups and paralette dips)
15-15-15-15-15 Double Unders
15-15-15-15-15 Kettle Bell Swings 35#
First round of jumping pull ups I cracked my chin on bar…not fun. I liked that WOD a lot!!!! Would have like to do ring dips and heavier on KBS…oh well….next time.
Gillyon
CWx2
Push press (5) 35-45-55-65-70(only 3)
WOD with jumping pullsups and dips
Time: 11:03
Great cardio workout. Felt great. Was able to get 3 kipping pullsups in, but then my chin just would not get over that bar. Great company this morning. It was nice to meet so many new faces.
Shannon
Yay for you being back 🙂 Good work Mama!
Jane
Herkie! 😀
Heidi
& it was great that you brought little Lydia., such a cutie. I predict that kid will be doing pull ups before she walks
Leesa
Happy Birthday Cheyenne
WU x 1
41 Burpees… Happy Birthday Cheyenne!
Strength:Push Press
5x 40-45-50-55-60
WOD
15-12-9-6-3 scale: Jumping Pull Ups and Dips
45-45-45-45-45 Single
15-15-15-15-15 Kettlebell Swings 25#
WOD: Scaled & Modified
15-12-9-6-3: Jumping pull ups, then parallette dips
15-15-15-15-15 Double Unders (only the 1st set was broken 🙂 )
15-15-15-15-15 “Russian” KBS @ 35#
TIME ==> 13:29
Liked the WOD.. definitely slow on the Pull-ups, especially once fatigue was setting in, but still liked them.
Cashout:
Decided to do some more Double Unders. Got 34 in a row!!! (PR by 9) 😀
Michelle
Great job on your DU! I can only hope that one day that will be me!
Kerri
Congrats on the DU!!!! Way to go friend 🙂
Lora
Congrats on your DU PR! They were looking pretty smooth 🙂
12:19 🙂 LOL I tried to post it right after and Zenplanner told me to slow down, and then I forgot to add it! haha
Frank
WUx2
Strength: cleans
5x 105-125-140-160-175 (10# PR for reps)
WOD:
5-4-3-2-1 Muscle-ups (Scale: 15-12-9-6-3 pullups/ring dips – used blue band on dips – my right shoulder is bothering me)
15-15-15-15-15 Double Unders (45 singles)
15-15-15-15-15 Kettlebell Swings (50#)
T = 13:26
Lora
WU x 2
practice double unders
First time in the Express Class. I quite liked it 🙂
WOD
5-4-3-2-1 jumping muscle ups
15-15-15-15-15 double unders
15-15-15-15-15 KBS @ 35#
Time = 9:57
Wow…what a grip killer!
Jumping muscle ups were fun! Hopefully these will get me closer to a real muscle up some day soon 😀
Krista
Good job Lora…definitely see that muscle up in your future!!
Jeff S
Lora you’ll get that MU soon, you have more than enough strength, it’ll just click one day and you’ll wonder why you haven’t been doing them all along. 🙂
Went for a 5k jog on Sunday.Time 22:00 Last time I ran 5k was the wod in mid October, and I was completely wrecked after. This time I felt great. PR of 4 min and I know I could do it even faster next time.
WOD
Tweaked my shoulder again doing muscle ups prior to the WOD. As a result I was not able to do MU or Ring Dips. Tried a few pushups in the first round, however it was too painful so I bailed and moved on. After the 53lbs KB’s it felt fine so I continued with the scaled workout and combined the push ups from the first round that were skipped in to the second round unbroken. Tried a MU in the 4th and 5th round, however, my shoulder would have no part of it.
15:52 I was slow but excited to do this one Rx.. Feel like I’ve got that MU move now.. Actually the MU were the easy part of the WOD! Lol. Cause KBS were tough and I suck at DU!! Lol. Yes another ten minutes will do me good!!
Heather S
Great job on the MU Jeff!
Jeff S
Also, thanks to Andrew for sitting there cheering for me, I believe he spent more time cheering than it took him to do the WOD.. Under 8? Awesome! Then 8 more minutes cheering! Lol
Jason R
Have fun practicing your du’s for 10 minutes !) that’s a bad word you used Jeffery .
Jeff S
Lol, look back for the last week, I’ve been using it to force myself into 10 minutes practice each day..
Nadine
WUx2
Strength:Push Press
5x 50-55-60-65-65
Still stuck at 65… don’t want to go heavier until I do it proprely 🙂
WOD
15-12-9-6-3 scale: Jumping Pull Ups and Ring Dips with blue band
15-15-15-15-15 DU’s 😀
15-15-15-15-15 Kettlebell Swings 25#
11:24
Fun Fun Fun 🙂
Heather S
MOB
WU X 2
Deadlifts 5’s
45-95-95-95-105-105
15-12-9-6-3 – Jumping Pull Ups (7′ bar with 45+25 plate)
15-12-9-6-3 – Ring (Purple band)
15-15-15-15-15-Double-Singles
15-15-15-15-15 – KBS (35#)
Time: 14:23
Wow that was a bear, but I still enjoyed it. First day back at deadlifts so used less than 50% of my PR and it was enough by the end of the WOD. Still glad to be improving and hoping I can start to really attack DU and box jumps soon. Betting it’ll be a slow start in the morning!
Kevin is Hopper really July 28th? Only weekend I’m away all summer so hope I misread that date 🙁
I normally plan better — I was just so excited for those MU’s – Did my first 5 unbroken, then when it came to 4- did them unbroken… BUT alas the KBS took their toll and I had lots of trouble getting JUST ONE MU in rounds 3-5…. hahhah Thats CF – Never underestimate!!!
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
WUx1
21 Bday burpees 😉 Happy birthday Cheyenne!!!
Hang Power Snatch x3
65-85-95-105-115
WOD (Rx):
5-4-3-2-1 Muscle-ups
15-15-15-15-15 Double Unders
15-15-15-15-15 Kettlebell Swings (53#)
Time: 12:20
After a long LONG rest, I was nervous about my first wod this morning. Wasn’t even sure if I’d be able to do a muscle up with my injury. As hard as it was, it feels good to be back.
Ashley, come visit more often!!!
Welcome back coach, I am sure you will be back to form in no time.
wu
41 birthday burpees for my dear friend Cheyenne!
Strength: front squats
5x 110-115-125-125
WOD:
5-4-3-2-1 Muscle-ups (Scale: 15-12-9-6-3 pullups/ring dips – added small band to ring dips after first round so I wouldn’t be there all morning)
15-15-15-15-15 Double Unders
15-15-15-15-15 Kettlebell Swings (35#)
T = 16:47
I really hurt my elbow with the kb swings. I hope this isn’t something that’s going to stick around 🙁
WU x 1
Burpees… Happy Birthday Cheyenne!
Strength: Deadlift
5x 135-155-185-205-235
WOD
15-12-9-6-3 scale: jumping pull ups and dips
45-45-45-45-45 Single
15-15-15-15-15 Kettlebell Swings 40#
Time: 11:37
Good to be back!
WUx1
Bday burpees
OHS x 5
35-40-45-50-55
WOD Scaled
15-12-9-6-3 Pullups & Dips (small yellow band)
15-15-15-15-15 Double Unders
15-15-15-15-15 Kettlebell Swings (35#)
Time: 17:47
Happy Birthday Cheyenne! Nice to see you this morning Ashley!
Congrats on doing Double Unders!!! You’ve come a long way in a short time. 😀
Push Press x5
135-155-175-185(1)
WOD Rx’d
6:58
Happy B-day Cheyenne.
Crazy fast! There had to be no rest in there at all!
Good Job 🙂
WU x 1 (was running late)
Strength:Push Jerk x 5
115-120-125-130-135
WOD
15-12-9-6-3 Muscle Ups (scale: jumping pull ups and ring dips w/ sm. yellow band)
15-15-15-15-15 Double Unders
15-15-15-15-15 Kettlebell Swings 45#
Time: 16:42
Not proud of the time, but since I managed to stick with the double unders this WOD…managed to string 5 together once in there…I don’t mind that much. 2nd WOD ever with Ring Dips & 45# kbs and actually got the first 15 pullups unbroken so I am happy overall.
~Progress~
And thanks to Gillyon and Greg and everyone else for the encouragement!
You did great!
🙂
WU x1 + Bday burpees for Cheyenne..Have a wonderful birthday 🙂
Deadlift x3
145 155 165 175 185
WOD Rx – 9:04
5 unbroken muscle-ups first round..PR!
Thanks for having me guys – Happy Birthday to my beautiful sister Cheyenne!
CFWU X 1
41 Birthday Burpees – you guys must really hate birthday’s over there!
WOD:
5-4-3-2-1 Muscle-ups (Scale 15-12-9-6-3 each of Jumping pull-ups and paralette dips)
15-15-15-15-15 Double Unders
15-15-15-15-15 Kettle Bell Swings 35#
12:34
The birthday girl beat me!
Hope to see some of you at CFD this Saturday?! 🙂
WU x 1
41 Bday Burpees – Happy Birthday Cheyenne!
Strength: OHS 5s
75 – 80 – 85 – 90 – 95
WOD
15-12-9-6-3 scale: pull ups and Ring dips with small band
15-15-15-15-15 Single
15-15-15-15-15 Kettlebell Swings 45#
Time: 13:24
WU x 1
41 Birthday Burpees for Cheyenne 🙂 HAPPY BIRTHDAY!!!!
Strength- Push Press x 5
65-70-75-80-85
WOD
15-12-9-6-3: Jumping pull ups and paralette dips
15-15-15-15-15 Double Unders
15-15-15-15-15 Kettlebell Swings
Time: 7:11
First round of jumping pull ups I cracked my chin on bar…not fun. I liked that WOD a lot!!!! Would have like to do ring dips and heavier on KBS…oh well….next time.
CWx2
Push press (5) 35-45-55-65-70(only 3)
WOD with jumping pullsups and dips
Time: 11:03
Great cardio workout. Felt great. Was able to get 3 kipping pullsups in, but then my chin just would not get over that bar. Great company this morning. It was nice to meet so many new faces.
Yay for you being back 🙂 Good work Mama!
Herkie! 😀
& it was great that you brought little Lydia., such a cutie. I predict that kid will be doing pull ups before she walks
Happy Birthday Cheyenne
WU x 1
41 Burpees… Happy Birthday Cheyenne!
Strength:Push Press
5x 40-45-50-55-60
WOD
15-12-9-6-3 scale: Jumping Pull Ups and Dips
45-45-45-45-45 Single
15-15-15-15-15 Kettlebell Swings 25#
Time: 9:22 I think My book is at home 🙂
Congrats Corinna! Hope you had a great weekend in Toronto.
You looked great after Fran! 😉
http://tinyurl.com/87plm2l
*Hint… she’s in the fifth picture.
Whooohooo Corinna! Congrats!
Yay Corinna!! 😀
Congrats Corinna, yeyye!
Congrats Corinna 🙂
Right on, Corinna!! Jeff S., you’re next 🙂
Way to go Corinna 🙂
Today I’m lodged in a hotel and I can’t go to the base gym until the third, so I did a workout here..
Received a few strange looks from the cleaning ladies..
Mobility warm up
Run 1 mile on a treadmill
2x warm up
WOD
AMRAP 12 min of
Run to the top floor and back down (5 floors of stairs )
5 HSPU
20 squats
7 Rounds, 2 flights
Super hard to breath here – I like it though. HSPU were unbroken
Some mobility and stretching to follow!
Glad to be back in business – Can’t wait to have my own place and cook my own meals
Way to go Ed, takes discipline and you have it.
WOD (Rx’d):
5-4-3-2-1 Muscle-ups
15-15-15-15-15 Double Unders
15-15-15-15-15 KBS (53#)
Time —> 8:59
Awesome Jeff! 😀
WOW! Nice job!
Nice score Jeff!
woah!
Sweet!!
Thanks guys! All Doubles and KBS were unbroken and tried to catch my breath during the muscle-ups. Really enjoyed that WOD!
Amazing time Jeff.
Deadlift
70×5 – 90×5 – 105×5 – 120×5 – 130×8 (amrap)
WOD
15-12-9-6-3
Pull Ups and Ring Dips (RD with small band)
15-15-15-15-15
Double Unders
15-15-15-15-15
KBS (35#)
16:36
WU x 2
400 m run
Strength
Back Squat 1’s
95-105-115-125-135-145(PR)
WOD
Scaled
15-12-9-6-3 Jumping Pull Ups / Paralette Dips
45-45-45-45-45 Singles
15-15-15-15-15 KBS (35 lbs)
Time: 10:53!!
Really fast! Great job!
wooo hooo….look who’s adding a run to her warm up.
WUx2
Strength: back squat x5 65-75-85-95-100
WOD
15-12-9-6-3 scale: jumping pull ups and dips
45-45-45-45-45 Single
15-15-15-15-15 Kettlebell Swings 35#
Time: 12:13
Did my first Express Class today…
WU x 2
WOD
5-4-3-2-1 jumping muscle ups
15-15-15-15-15 doubles (another first — all doubles in a WOD)
15-15-15-15-15 KBS 50#
Time – 14:51
Thanks for the push at the end everyone, I really wanted to drop that KB.
Way to persevere Marcel 🙂
WU X2
Strength: CLEANS
(X5) 65 – 75 – 85 – 90 – 95 (PR for reps)
WOD: Scaled & Modified
15-12-9-6-3: Jumping pull ups, then parallette dips
15-15-15-15-15 Double Unders (only the 1st set was broken 🙂 )
15-15-15-15-15 “Russian” KBS @ 35#
TIME ==> 13:29
Liked the WOD.. definitely slow on the Pull-ups, especially once fatigue was setting in, but still liked them.
Cashout:
Decided to do some more Double Unders. Got 34 in a row!!! (PR by 9) 😀
Great job on your DU! I can only hope that one day that will be me!
Congrats on the DU!!!! Way to go friend 🙂
Congrats on your DU PR! They were looking pretty smooth 🙂
Way to go Tracy!
I have DU envy Tracy – great job!
Thanks everyone! Feels really good to finally get past the ‘ugliness’ of DU’s.
WU x 2
400 m run with the lovely Elba
Strength
Push Press x 5
65-70-75-80(looked more like push jerks) 80 x 3
need to stop re-bending my knees after the dip
WOD
Scaled
15-12-9-6-3 Jumping Pull Ups / Paralette Dips
45-45-45-45-45 Singles
15-15-15-15-15 KBS (25 lbs)
Time: 13:19
41 Cheyenne BDay Burpees…that’s a LOT of burpees. Happy birthday ya ol’ fart.
wu x 1
Front Squat x 3
110-115-125-135-125
WOD:
Pull Ups: Switched back & forth between kipping & jumping pull ups (couldn’t make a commitment to either) + paralette dips
Double Unders
KBS 35#
Didn’t write my time down. 15 min & something, I think
Tough WOD for me this am. Must have been all the burpees.
wu x 2 (all pull-ups with green band!)
strength OHS singles: 35, 45, 50, 55, 60 (PR!)
scaled WOD
15-12-9-6-3 Jumping Pull Ups / Paralette Dips
45-45-45-45-45 Singles
15-15-15-15-15 KBS (25 lbs)
13:29
WU x 2
WOD
15-12-9-6-3 Jumping pullups
15-12-9-6-3 Paralette dips
15-15-15-15-15 Double unders
15-15-15-15-15 KBS 35#
What was your time girl? 😉
12:19 🙂 LOL I tried to post it right after and Zenplanner told me to slow down, and then I forgot to add it! haha
WUx2
Strength: cleans
5x 105-125-140-160-175 (10# PR for reps)
WOD:
5-4-3-2-1 Muscle-ups (Scale: 15-12-9-6-3 pullups/ring dips – used blue band on dips – my right shoulder is bothering me)
15-15-15-15-15 Double Unders (45 singles)
15-15-15-15-15 Kettlebell Swings (50#)
T = 13:26
WU x 2
practice double unders
First time in the Express Class. I quite liked it 🙂
WOD
5-4-3-2-1 jumping muscle ups
15-15-15-15-15 double unders
15-15-15-15-15 KBS @ 35#
Time = 9:57
Wow…what a grip killer!
Jumping muscle ups were fun! Hopefully these will get me closer to a real muscle up some day soon 😀
Good job Lora…definitely see that muscle up in your future!!
Lora you’ll get that MU soon, you have more than enough strength, it’ll just click one day and you’ll wonder why you haven’t been doing them all along. 🙂
WU x 1
41 Burpees for Cheyenne Birthday
hope you had a great day
Strength: Deadlift x 3
115, 125, 135, 135, 145
WOD :
scale – 15-12-9-6-3 jumping pull ups and paralette dips
scale – 45-45-45-45-45 Single
15-15-15-15-15 Kettlebell Swings 20#
Time: 9:12
cash out – back stretch
WU x 1
41 Burpees for Cheyenne Birthday
Strength: Front squats x 5
135, 155, 175, 185
WOD :
scale – 15-12-9-6-3 jumping pull ups and ring dips(yellow band)
scale – 45-45-45-45-45 Single
15-15-15-15-15 Kettlebell Swings 53#
Time: 12:23 – screw up on my 2 & 3 set off my ring dips did 15,15
WOD Rx’d: 11:11
A few dicey muscle ups in there but made’r. It still feels like I have a ways to go to get back where I was.
Good job Dan 🙂
Keep it up and sounds like you’ll be back in no time!!
MOB
WU x 2
Strength: Push Jerk x5
75- That’s all – Shoulder was not in it. Opted out for some stretching.
15-12-9-6-3 Pull-ups/Dips
15-15-15-15-15 double unders (all unbroken again – YES!)
15-15-15-15-15 KBS @ 45#
Time = 15:13
Struggled a bit with the dips tonight but first WOD using a 45# KB w/ American Swing.
Great job everyone!
Nice job on the doubles!
Thanks buddy! I wanna see how long I can keep it going…2 WODs so far 😀
CFWU x 2
Strength – Overhead Squat x 1
80-95-110-110
800m Run
WOD
15-12-9-6-3 Pullups/Pushups on Parallettes
15-15-15-15-15 DUs
15-15-15-15-15 KBS 53#
Time: 11:52
Strength push jerk x 1
95-105-125-140-155 (PR)
WOD
5-4-3-2-1 Muscle-ups ( jumping)
15-15-15-15-15 Double Unders
15-15-15-15-15 Kettlebell Swings (53#)
Time: 9:11
Went for a 5k jog on Sunday.Time 22:00 Last time I ran 5k was the wod in mid October, and I was completely wrecked after. This time I felt great. PR of 4 min and I know I could do it even faster next time.
Wow, Darsey!! Fast run, and a huge PR! that’s some serious improvement!!
WU
Strength: OHS 50-55-60-65-70
WOD
15-12-9-6-3 Jumping Pullups/Dips
45-45-45-45-45 Singles
15-15-15-15-15 KBS 25#
Time; 12:30
Thanks soooooo much for the B’day burpees today.
Nice work, birthday girl. Burpees were a pleasure. 🙂
Happy birthday Cheyenne! – “sorry” I missed it haha!
WU x 2
Shoulder press 5x 45-50-55-60 F (4 reps)
15-12-9-6-3 jumping pull ups (6’6″ bar w 45# + 25#) / ring dips with med band
15-15-15-15-15 DUs
15-15-15-15-15 KBS 35#
Time 13:14
Good workout…disappointed that my practice DUs were better than during the WOD. Med band too easy, need to go down a band next time.
Good job 5:45!!
WU x 2
Strength – Back Squat X 5
105-115-125-135-145
WOD – Scaled
15-12-9-6-3 Jumping Pull Ups / Paralette Dips
45-45-45-45-45 Singles
15-15-15-15-15 KBS – 35#
Time: 11:53
WU x 2
Dead lifts x 3
135, 185, 235, 255, 265
WOD
Tweaked my shoulder again doing muscle ups prior to the WOD. As a result I was not able to do MU or Ring Dips. Tried a few pushups in the first round, however it was too painful so I bailed and moved on. After the 53lbs KB’s it felt fine so I continued with the scaled workout and combined the push ups from the first round that were skipped in to the second round unbroken. Tried a MU in the 4th and 5th round, however, my shoulder would have no part of it.
Time= 13:30
WUx2
Strength – Push Press X5
95-105-115-125-135
WOD – Scaled
5-4-3-2-1 Muscle-ups (2 small yellow bands)
15-15-15-15-15 Double Unders
15-15-15-15-15 Kettlebell Swings (53#)
Again, DU’s where the struggle. Happy I stuck to them tonight!
Time –>14:29
Great job 6:45 crew!
Chris C
WU x 2
Strength – Shoulder Press – 65-75-85-95-110
15-12-9-6-3 – Jumping Pull Ups (no band)
15-12-9-6-3 – Dips
45-45-45-45-45 – Singles
15-15-15-15-15 – KBS (50#)
Time: 13:28
6 DU before WOD
—————————————————————————————————-
Sarah
WU x 2
Strength – Shoulder Press – 35-40-45-50-55
15-12-9-6-3 – Jumping Pull ups (no band)
15-12-9-6-3 – Dips
45-45-45-45-45 – Singles
15-15-15-15-15 – KBS (25#)
Time: 11:48
Amanda has advised us to post our results.. CC is not a computer guy so I need to post for both of us 🙂
I suppose you cook his supper each night cause he can’t cook to? Lol. Let him type one fingered!
Jeff how ever did you know? ha ha He says he will do his own posts from now on! ha
awwww thats cute 😀 haha
1xmob
2xWU
Foam roll, lacrosse ball..
Practice DU
WOD
5-4-3-2-1 MU
15 DU
15 KBS @53
15:52 I was slow but excited to do this one Rx.. Feel like I’ve got that MU move now.. Actually the MU were the easy part of the WOD! Lol. Cause KBS were tough and I suck at DU!! Lol. Yes another ten minutes will do me good!!
Great job on the MU Jeff!
Also, thanks to Andrew for sitting there cheering for me, I believe he spent more time cheering than it took him to do the WOD.. Under 8? Awesome! Then 8 more minutes cheering! Lol
Have fun practicing your du’s for 10 minutes !) that’s a bad word you used Jeffery .
Lol, look back for the last week, I’ve been using it to force myself into 10 minutes practice each day..
WUx2
Strength:Push Press
5x 50-55-60-65-65
Still stuck at 65… don’t want to go heavier until I do it proprely 🙂
WOD
15-12-9-6-3 scale: Jumping Pull Ups and Ring Dips with blue band
15-15-15-15-15 DU’s 😀
15-15-15-15-15 Kettlebell Swings 25#
11:24
Fun Fun Fun 🙂
MOB
WU X 2
Deadlifts 5’s
45-95-95-95-105-105
15-12-9-6-3 – Jumping Pull Ups (7′ bar with 45+25 plate)
15-12-9-6-3 – Ring (Purple band)
15-15-15-15-15-Double-Singles
15-15-15-15-15 – KBS (35#)
Time: 14:23
Wow that was a bear, but I still enjoyed it. First day back at deadlifts so used less than 50% of my PR and it was enough by the end of the WOD. Still glad to be improving and hoping I can start to really attack DU and box jumps soon. Betting it’ll be a slow start in the morning!
Kevin is Hopper really July 28th? Only weekend I’m away all summer so hope I misread that date 🙁
That’s the date.
WOD as RX’d
11:43
I normally plan better — I was just so excited for those MU’s – Did my first 5 unbroken, then when it came to 4- did them unbroken… BUT alas the KBS took their toll and I had lots of trouble getting JUST ONE MU in rounds 3-5…. hahhah Thats CF – Never underestimate!!!
Have a great night everyone