With the support of the entire CrossFit Community, we raised a total of $5,781.17!! Thank you to everyone who donated to help the families of our fallen brothers.
**The next YOGA session will take place next Monday at 8pm.
Deadlifts
40×8
60×5
70×4
80×4
87.5×3
95×2
3 rounds
21 Thrusters (95/65#/60%)
400m Run
Compare to June 24/13
Please cancel 6 am
Please cancel my 6 am. Thank You
Deadlifts
90x 8 135x 5 155×5 175×5 195×3 210x 2( yay most I’ve ever lifted)
WOD Rx
11:48
The last run. wow PR of about 30 seconds, I’ll take it 🙂
Was a fun game of “chase down Maria” this AM 😉 hihi
did you hear me wheezing? lol when you passed me I REALLY wanted to catch you 🙂 but I thought I might pass out…
Great job Maria!
Nice lifting!!
Deadlifts
60x 8
100x 5
125×4
135×4
150×3
160x 2
I liked this! Will take note and do it again in the future.
WOD @55#
11:45
Last time I did this with 45# in 12:05. Pretty happy with a 10# and 20sec PR :). Lost a lil time putting on my wrist wrap mid-way first set of thrusters.
Nice Chasing you Maria!
Nicely done!
Great job Val! Wraps pre WOD next time :p
haha Yeah! I hurt my wrist a lil right before the WOD while putting away a 45# plate. It was pretty dumb.
Mobility
WU x 2 8 reps
Group Mobility
Strength: Deadlifts
65×8
95×5
115×4
125×4
145×3
165×2
WOD: 3 rounds
21 Thrusters @40# (to compare to last time)
400m Run
Time: 12:34
Last year: 13:08 🙂
Great job everyone. Thanks Kevin!
Nice PR missy! I take 25% credit for that PR for slapping your ass on your run 😛
LOL, I am going to miss you Val 🙂
Mobility
WU x 2 (8 reps)
Group Mobility
Strength:
Deadlifts
100×8
150×5
175×4
200×4
220×3
240×2
WOD
3 rounds
21 Thrusters @65lbs
400m Run
Time: 16:11
Great job 6am!!
Holy deadlift numbers, Batman!!!
Strong mama
Nice deadlift #s! Great job on the WOD!
Nice DL Elba! I enjoy seeing your family at 6 am! 🙂
WU x 2 + mob
Deadlifts
110 x 8
160 x 5
190 x 4
215 x 4
235 x 3
255 x 2 (Failed – only got one.)
WOD
3 rounds;
21 Thrusters (65#)
400m row (instead of run)
15:23. Gross.
Nice DL numbers, missy!
Mobility
WU x 1
Group Mobility
Strength:
Deadlifts
115×8
175×5
205×4
230×4
255×3
275×2
WOD
3 rounds
21 Thrusters @95lbs
400m Run
Time: 14:43
Mob & WU
Deadlifts – stayed at 40% (85#) for all lifts…my back still isn’t 100% after I strained it last week.
WOD
3 rounds
21 Thrusters 55#
400m Run
Time: 15:17
Kinda wish I’d tried RX, but my back is thanking me that I didn’t! 🙂
Deadlifts
105x 8
155x 5
185×4
215×4
235×1 (back was tight)
185x 2
WOD @85#
2 rounds plus 19 thrusters.
Today was a mental battle right from the first thruster.
Mental 1 – Kevin 0.
You still did the WOD so I think you deserve some points!
Awesome work on the fund raising!
Deadlift Monday
200 x 8
305 x 5
355 x 4
405 x 4
445 x 3
480 x 0 wasn’t going up this am, not sure what’s going on with my deadlift but lately not been feeling great…
Wod rx’d 11:28
That was kind of brutal!!
Great class Kevin and great work 6 amer’s!!
I know what’s going on… You’re lifting half a CAR multiple times!
Hehe
Very Brutal! Great job, fun trying to keep pace with you.
Mob / WU
Barbell Smashiness
Deadlifts
150(8) – 220(5) – 260(4) – 295(4) – 325(3) – 350(1 …failed on #2)
WOD as Rx’d: 14:19
Nice donating!
Deadlifts
8-75 lbs
5-85
4-95
4-115
3-125
2-135
Thanks for the set-up tips Coach!
Wod- 3rds
21 thrusters 40lbs
400m run
Time: 17+20sec
please cancel my 3:15, sorry I will miss this one…..going to get a 10k run in tonight hopefully 🙂
wu x1
Deadlifts:
135×8 – 190×5 – 225×4 – 255×4 – 280×3 – 305×2
Wod rx : 12:19 (PR of 12 secs)
Mobility, WU x1
Deadlifts
40×8 – 95#
60×5 – 130#
70×4 – 150#
80×4 – 175#
87.5×3 – 190#
95×2 – 205#
3 rounds
21 Thrusters (95/65#/60%) – 55#
400m Run
Time 13:24
Did this one last year. Time was 13:23, but used 45# instead of 55#. I commented about needing to practice thrusters because I wasn’t efficiently launching from the hips… doesn’t feel like it has improved. I am happy to see the weight increase though.
Impressive DL numbers!!!
Atta girl!!
Nice DL numbers!
Mobility
WU (running late,did half a WU)
Group Mobility
Strength: Deadlifts
75×8
115×5
135×4
150×4
165×3
180×2
WOD: 3 rounds
21 Thrusters @65#
400m Run
Time: 13:50 Rx
Warmup
Deadlift
105 x 8
145 x 5
175 x 4
185 x 4
205 x 3
225 x 2
WOD rx’d 12:12
Ugggg…thrusters are terrible.
Great job 4:15ers!
Deadlifts:
95(8)-135(5)-155(4)-175(4)-195(3)-210(2)
WOD rx’d: 16:00
No PR
Mobility
WUx1
Group Mobility
Deadlifts:
40% — 80×8
60% — 120×5
70% — 140×4
80% — 160×4
87.5% — 175×3
95% — 190×2
WOD: 3 Rounds
-21 Thrusters @65#
-400m Run
Time: 13:02 Rx
*** Brutal WOD Great Job Everyone!!! Thank Kevin
impressive DL numbers!!! I have some catching up to do!
Deadlifts
40×8. 70#
60×5. 110#
70×4. 125#
80×4. 145#
87.5×3. 160#
95×2. 170#
3 rounds
21 Thrusters (95/65#/60% of PP) 40#
400m Run
Time 10:59
I think I need to redo my PP. 40# felt lightish. Definitely tiring though!
Strength: Deadlifts
40 X 8 @ 150
60 X 5 @ 225
70 X 4 @ 265
80 X 4 @ 300
87.5 X 3 @ 325
95 X 2 @ 355
3 rounds
21 Thrusters (95/65#/60% of PP) 95#
400m Run
Time Rx’d 15:51
That was possibly the most uncomfortable I’ve ever been in a WOD my low back felt like it was trying to snap me half! I tried to go my proverbial “dark place” turns out I don’t have one :D.
Thanks Maria Great class.
mob wux2 8 rep
group mob wu
deadlift
135×8 195×5 225×4 260×4 285×3 305×2
3 round
21 thruster 85#
400 m run
time 13:33
Mob/wux1
Group wu/mob
Deadlift
85×8/ 125×5/ 145×4/ 165×4/ 180×3/ 200×2
Wod
3rounds
21 thrusters (45lbs)
400m run
Time: 15.30
Deadlifts
Worked up to 225lbs but back was sore so didn’t push it.
WOD Rx
10:28
Mobility Wux1
Group Mob
Deadlifts
165×8-245×5-285×4-325×4-355×3-385×2
WOD
Time: 9:51 RX
You’re a monster. That was fun to watch.
Wow!
Deadlifts
145X8
225X5
255X4
290X4
320X3
345X2
WOD @ 95#
2 rounds and 21 Thrusters at the time cap
Lower back tightened up real bad in the second round.
wux1
group mob
Deadlifts
135(8) – 210(5) – 245(4) – 280(4) – 305(3) – 335(2)
WOD as Rx’d: 14:28 – thanks for the race Josh!
PR of 2:28!
Nice PR Frankie!
Mobility
Wux1
Group mobility
Deadlift
80×8
115×5
135×4
160×4
170×3
185×2
WOD – Rx
15:04
(15# PR but 1:19 slower than last time).
I’m really sad that I keep missing the yoga classes! Damn shift work!
There was none last night. They are only twice a month 🙂
Deadlifts
75#×8
110#×5
130#×4
150#×4
160#×3
175#×2
WOD: 3 rounds
21 Thrusters (45#)
400m Run
Time: 15:24
This workout sucked!!!! Ugh!
Careful with the “s” word, it may be decided that we need more practice 😉
wux1
group mob
Deadlifts
135(8) – 210(5) – 245(4) – 280(4) – 305(3) – 335(2)
WOD
Scaled – 1 arm KB Thruster 40# & 400 m row
Time: 10:28
Deadlift (245)
100×8 150×5 170×4 195×4 215×3 230×2
WOD – 3 rounds
21 Thrusters #65
400m run
Score: 12:07
Deadlift
155 x 8
235 x 5
275 x 4
315 x 4
335 x 3
365 x 2
Wod
12:38 @ RX pr
13:52 @ 80# was my old time.
Nice improvement!
Deadlifts:
70# x 8
105# x 5
125# x 4
140# x 4
155# x 3
165# x 2
WOD: 3 rounds
21 Thrusters (@ 45#)
400m run
Time cap 17 min
My time: 11:51
WU × 2 (8r)
Group WU
Strength: Deadlifts
55×8
85×5
100×4
115×4
125×3
135×2
WOD
3R
21 Thrusters @ 40#
400m run
Time: 14:31
That was rough! Great job 6 AM class.
Mob, WUx1
Group mob
Deadlifts
110 x 8 – 165 x 5 – 195 x 4 – 220 x 4 – 240 x 3 (forgot to switch my grip, was really sloppy, so stuck here at Kevin’s advice) – 240 x 2 (felt WAY better with grip switched)
WOD – 3 Rounds
21 Thrusters @ 55#
400m Run
Time: 14:39
I expected the thrusters to be the worst, but I just couldn’t get myself up to speed on the runs, ankles felt stiff.
Mob + WU
Deadlifts
50# X8 70# X 5 85#X4 95#X4 105# X3 110# X 2
Wod
3 rounds
21Thrusters @ 40#
400 m run
Time : 14:50
M+WU
Group Mob
Deadlifts
40%x8 50lb
60%x5 70lb
70%x4 85lb
80%x4 95lb
87.5%x3 105lb
95%x2 115lb
WOD
3 rounds of:
21 thrusters (95/65 or 60%) 35lb
400m run
Took 13:33
Mobility & WU
Deadlift
(60 x 8) – (90 x 5) – (105 x 4) – (125 x 4) – (135 x 3) – (145 x 2)
The 145# was much harder than I expected.
WOD @40# ( dropped from 45# after 1st round)
16:31
Great class Amanda!
wux2
group mob
Deadlifts
155(8) – 230(5) – 270(4) – 310(4) – 330(3) – 355(2)
WOD as Rx’d: 17:44
Definitely no PR I had 12:45 last June nearly 5 minutes more today.
Quite disappointed when i saw that but this WOD gave me a wake up call 🙂 So all good.