Deadlifts x3
3 sets @ 70%
21-15-9 reps
Thrusters (95/65#/55%)
Toes to Bar
Hang Power Cleans
*15 min cap
Compare to CrossFit Per Ardua (cause they are doing the same WOD)
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Sorry for the late notice but can you please cancel my 6 am class.
Please cancel my 6am, thanks
Please cancel my 7am. Thanks!
DL 3×3 @ 155#
WOD Rx
8:38
Speedy in the back corner! I didn’t even see you!
That time – Wow, just wow!
Deadlifts x3
205-245-285-285-285
WOD Rx’d
7:15
Thrusters – unbroken
T2B – 8-7-6; 6-5-4; 5-4
HPC – a mess!
12 GDH situps
Shoulder Press x8 w/ 1 min rest
65-70-75-80-85-90(6)
Tabata Planks with a bunch of cool peeps
Pff… Unbroken. Haha I’d disagree with the ‘the thrusters aren’t the worse part’ comment
No way. I couldn’t hang on to the bar for the HPC.
Damn that is fast good job!
Lab
Hip and shoulder mobility
Crossover symmetry
Clean and jerk
1C+3J 65-75-85#
1C+2J 95#
100#-didn’t get under the jerk. Multiple times.
Burpee over box jump practice
Tabata planks
Deadlift x3 3 sets @150#
21-15-9
Thrusters @65#
T2B. Scaled to knee raises
Hang power clean
Time: 10:07
I felt like I was going to puke after one thruster… Knew nothing good was coming after that. Everything very broken. Would like to try this one again. Eventually lol
Thanks for the push to pick up the bar Kevin
DL 70% 3X3
135-185-185-185.
WOD
10:53RX
WU x 2
Deadlift
135(5) – 185(5) – 225(5) – 280(3) – 280(3) – 280(3)
WOD as Rx’d
12:18
Thrusters…weren’t as bad, so maybe “thruster therapy” is paying off.
Everything was broken up into nice sets until the last round where it was just broken.
Thanks Steph!
Deadlifts
3 x3 @145#
WOD
21-15-9
Thrusters @45#
Toes to bar(hanging knee raises)
Clean and jerk
Time: 9:48
Cashout: 400m run(12/30) in the cold rain…but I did it!
Thanks Vanessa for encouraging me along WHILE you were WODing 🙂 <3
Had a great time with the 8:30am class. Thanks Kevin!
Anytime Tara!
Good job on running! What’s the numbers after it for?
I made a commitment to run 400m after every single WOD for 30 days, whether I want to or not. I’m just trying to keep myself accountable to what I promised that I’d do.
And trust me, the spirit in which I made that promise has long since left me 😛
But I’m still plugging away 🙂
Good for you Tara!! I’ll join next time 🙂
Please cancel my 4:00
Just for future reference, did this WOD on May 1 instead.
Mob
Wu x 2 and situp as GHD’s
Group Mob
Deadlifts x3
185-225-265-265-265
WOD Rx’d
8:54
Thrusters – split in 2 for all sets
T2B – split in 2 for all sets
HPC – split in 2 and last set unbroken
Cash out – 4 figure and wrist on floor
Damn man, impressive score! Splitting all your T2B into only 2 sets is pretty awesome!
Thanks Blake…..been working on them for awhile! pays off!
Deadlifts
WU 5×75#
WU 3×90#
3 x 3 @ 105#
LOVED the Deadlifts! Felt so encouraged I could have done them all day! 🙂
WOD @ 35# w/Hanging Knee Raises
Time = 14:53
Dear Self:
You contemplated letting the clock run out at the 5th of 9 HKR and you may have collapsed and cried for a few seconds at the end of the WOD, but you made it through! 🙂 Yay, you!
Yay you for sure – great effort at the end!
Great work and good job not stopping and pushing through. you beat the clock Nice. i love seing this!
Deadlifts 3
WU @ 145-170#
3 x 3 @ 70% – 230# (just realized this is 80%!!)
Wod: Rx’d (cause Kevin said)
Time 14:23
Running program Week 3
3 x 3 mins
mob wux2
group wu
deadlift 3×3 @ 70%
135×5 185×5
225×3 225×3 225×3
WOD
21-15-9
thruster 75#
toe to bar
hang power clean
time 10:40
Deadlift
130lbs x3
WOD
9:24 at 35lbs and knee raises
Mob + WU
Deadlifts 3×3 @ 140#
WOD: 21-15-9
-Thrusters @ 65#
-T2B
-Hang Power Cleans
Time: 10:45Rx
Dl
95(5)-115(5)-135(3)x3
Wod rx’d
13:33
Grip,grip,grip…
Prep class
Mob, WUx2
Deadlift x5
25 – 45 – 65
WOD – 15-12-9
Thrusters 25#
Sit-ups
Hang power cleans
Time: 7:11
Yay for posting! Great job tonight!!
What?!?
Is this your first class???
Awesome job Kim!! 🙂 🙂
Deadlifts
3 x3 @85# thanks for the pointers Kevin
WOD
21-15-9
Thrusters @35#
Toes to bar(hanging knee raises)
Clean and jerk
Time: 10:03
Got to do an extra 8 thrusters before my first set of cleans 🙂 whoops Thanks Krista.. the little voice behind me saying cleans!!
mob wux2
group wu
deadlift 3×3 @ 70%
225×5 wu
270#
WOD
21-15-9
thruster 85#
toe to bar
hang power clean
time–> 9:51
Deadlifts x3
3 sets @ 105
WOD
21-15-9 reps
Thrusters (45#)
Toes to Bar
Hang Power Cleans
Time: 11:27
Great class! Thanks Patrick
deadlifts
3×3 @ 70%
120#
WOD
21-15-9
thrusters (getting better …will use more weight next time )
knee raises ( getting better …will practice more)
hang power clean (only used the 15 cause of the thrusters :))
15#
9:15
Deadlifts x3
3 sets @ 70%
105#
WOD
21-15-9 reps
Thrusters (40#)
Knee Raises
Hang Power Cleans
Score: 10:33
Did tis WOD at open gym – used 65# and knee raises. Time – 10:55. Good one
Deadlift 3 x 3 at 70 %
95, 135, 155, 185
…still struggling with the going “down” part. Have to remember to get me arse back before bending my knees!
WOD at 75# with hanging knee raises
9:56