Bent Over Row x5
5 sets with a 2 sec pause
65-85-105-115-120-120 Had to do the last set over because Shane called me out on my “2” second holds :). Thanks Shane for calling us out when we need it!
Karen
150 Wall Balls
135 reps – today – I broke it into 5s way too soon.
9:54 – 2017
130 reps – 2016
Del
Bent Over Row x5
5 sets with a 2 sec pause
135-140-145-150-155
Karen
150 Wall Balls 25-15s-10s made this plan on last years post and ti worked well for me 🙂 Good thing we post 😉
5:38 was 6:49
mob wux1
bent over row
5 set 2 sec pause
65×5 70×5 70×5
switch to dumbell 35×5 40×5
Karen
150 wall ball 14#
8:35
18 sec PR
Jackie
MOB + WU x1
Group WU
Bent over rows
5 sets with a 2 second pause
50,55,60,70,80
Karen
150 wallballs @6#, 10’
10:00 (finished right at the cap)
2 sets @ 100 & 50
Steady pace all the way through. Zero no reps. Yay!
Christie Neate
Bent Over Row x5
5 sets with a 2 sec pause
55-75-85-105-105#
Karen
150 Wall Balls
10# at 10’ – 140 Reps …
Did 25/15/10 in 2:43 and then it fell apart lol.
*10 min cap
OG / OLY Work
Power clean work at 105# – making sure movement is good, keeping bar close but really working on hip extension and not having my arms do all the work 😛
Squat cleans at 105# working on keeping shoulders back and good feet/knee position in the catch position.
Thanks Blake and Shane for the drill tips and feedback! I’ll be back 🙋🏼♀️
Remi F
Bent Over Row x5
5 sets with a 2 sec pause
95-135-155-165-165#
Karen
150 Wall Balls @12#
8:33
PR of 9 seconds (at same weight).
The plan was to go 40-35-30-25-20…
Marcel
ent Over Row x5
5 sets with a 2 sec pause
65-75-95-105-125
Karen
150 Wall Balls scaled 14#
Time: 8:51
Did 25,15,10 then stuck with 10 until 90 reps and went to quick sets of 5.
Oly hour ❤️❤️❤️
Snatched!
Power snatch:
85# x3
105# x2
125# x1
135# x1
145# x1 – this was cutting it close to dropping below a power but is a PR!
Full snatch:
145-155(f)-155(f)-155-145-145-145-145-145#
Back squats;
125# x5
175# x5
210# x3
235-235-235-235-235# x3
Derek
Bent Over Row x5
5 sets with a 2 sec pause
65-95-105-125-145
Karen
150 Wall Balls
14lb#
7:02
Broke it up ,25 , then 10s untill 130 then 20, 5-10 sec rest after each round.
(Oly class worked on snatches , mainly not jumping forward , and working on cleans need to work on speed of arms , cleans 125-135-145-185, nice to see that I am using my old PR from a few months ago as a practice weight to work on form )
Thanks Blake .
Melanie
Tonight I went to Maritime CrossFit for Mascara and Muscles with my partner Diane..
30 cal buy in
70 goblet squats (35#)
60 lbs
50 box jumps(20″)
40 S2OH (65#)
30 T2B (we did knee raises)
200 m run
We managed the whole thing plus 40 goblet squats..
What a fun sweaty time!
Janet
30 cal buy in while Ingrid did plank
70 goblet squats (35#)
60 lbs
50 box jumps(20″)
40 S2OH (65#)
30 T2B (we did knee raises)
200 m run
1 round + 45 goblet squats
Good sweaty WOD
Blake
Thursday Open Gym
“Karen” as Rx’d
8:28 (6 sec PR)
So I am not sure if I actively avoided this or if I just happened to not do this workout for 5 years but I had to try it again.
plan was 10 sets of 15 reps… which worked until the last 30.
I need to get back to working on Wall Balls…yay.
Oct 19/12 – 126 reps
Mar 22/13 – 10:31 (Games WOD 13.3)
Jul 16/13 – 8:34
Bent Over Row x5
5 sets with a 2 sec pause
65-85-105-115-120-120 Had to do the last set over because Shane called me out on my “2” second holds :). Thanks Shane for calling us out when we need it!
Karen
150 Wall Balls
135 reps – today – I broke it into 5s way too soon.
9:54 – 2017
130 reps – 2016
Bent Over Row x5
5 sets with a 2 sec pause
135-140-145-150-155
Karen
150 Wall Balls 25-15s-10s made this plan on last years post and ti worked well for me 🙂 Good thing we post 😉
5:38 was 6:49
Thanks Shane!
Holy Shit that’s a good time!
Although I bet it was not a “good time”…
Bent over rows 2 sec pause 5X5
35-45-50-55-60
Karen
150 Wallballs at 8# 8:26
Last year had 142 at the cap
Bent Over Row x5
5 sets with a 2 sec pause
35# – 45# – 50# – 55# – 60#
Karen
150 Wall Balls – 6# @ 10′
Time : 9:28
Last year was 130 reps at the cap with 6#.
WOW! Nice work Stacey!
😀😀😀
Wod rx’d 8:33
I Beleive this would be a pr!
Nice work Shane!
Karen
150 Wall Balls – Used 14#
7:00 – PR… first time finishing this workout
Previous July 2017 score – 125 shots @ 14#
#95 5 ×5
Bent over rows
Karen
150 Wall Balls – Used 10#
8:21
Thanks Shane!
wux1
group wu
bent over rows x5
95-115-135-155-175
Karen
150 Wall Balls @16#
time of 9:14
PR of 2#
previous scores:
2017: 14# completed in 7:30
2015: 20# completed 120 WBs
2014: 20# completed 118 WBs
2013: 20# completed 112 WBs
2012: 20# completed 97 WBs
2012: 14# finished in 9:21
Bent Over Row x5
5 sets with a 2 sec pause
45# 55# 65# 75# 75#
Karen
150 Wall Balls
*10 min cap
119 reps… timed out
mob wux1
bent over row
5 set 2 sec pause
65×5 70×5 70×5
switch to dumbell 35×5 40×5
Karen
150 wall ball 14#
8:35
18 sec PR
MOB + WU x1
Group WU
Bent over rows
5 sets with a 2 second pause
50,55,60,70,80
Karen
150 wallballs @6#, 10’
10:00 (finished right at the cap)
2 sets @ 100 & 50
Steady pace all the way through. Zero no reps. Yay!
Bent Over Row x5
5 sets with a 2 sec pause
55-75-85-105-105#
Karen
150 Wall Balls
10# at 10’ – 140 Reps …
Did 25/15/10 in 2:43 and then it fell apart lol.
*10 min cap
OG / OLY Work
Power clean work at 105# – making sure movement is good, keeping bar close but really working on hip extension and not having my arms do all the work 😛
Squat cleans at 105# working on keeping shoulders back and good feet/knee position in the catch position.
Thanks Blake and Shane for the drill tips and feedback! I’ll be back 🙋🏼♀️
Bent Over Row x5
5 sets with a 2 sec pause
95-135-155-165-165#
Karen
150 Wall Balls @12#
8:33
PR of 9 seconds (at same weight).
The plan was to go 40-35-30-25-20…
ent Over Row x5
5 sets with a 2 sec pause
65-75-95-105-125
Karen
150 Wall Balls scaled 14#
Time: 8:51
Did 25,15,10 then stuck with 10 until 90 reps and went to quick sets of 5.
39 second PR 😊
Wod RX 5:22
Oly hour ❤️❤️❤️
Snatched!
Power snatch:
85# x3
105# x2
125# x1
135# x1
145# x1 – this was cutting it close to dropping below a power but is a PR!
Full snatch:
145-155(f)-155(f)-155-145-145-145-145-145#
Back squats;
125# x5
175# x5
210# x3
235-235-235-235-235# x3
Bent Over Row x5
5 sets with a 2 sec pause
65-95-105-125-145
Karen
150 Wall Balls
14lb#
7:02
Broke it up ,25 , then 10s untill 130 then 20, 5-10 sec rest after each round.
(Oly class worked on snatches , mainly not jumping forward , and working on cleans need to work on speed of arms , cleans 125-135-145-185, nice to see that I am using my old PR from a few months ago as a practice weight to work on form )
Thanks Blake .
Tonight I went to Maritime CrossFit for Mascara and Muscles with my partner Diane..
30 cal buy in
70 goblet squats (35#)
60 lbs
50 box jumps(20″)
40 S2OH (65#)
30 T2B (we did knee raises)
200 m run
We managed the whole thing plus 40 goblet squats..
What a fun sweaty time!
30 cal buy in while Ingrid did plank
70 goblet squats (35#)
60 lbs
50 box jumps(20″)
40 S2OH (65#)
30 T2B (we did knee raises)
200 m run
1 round + 45 goblet squats
Good sweaty WOD
Thursday Open Gym
“Karen” as Rx’d
8:28 (6 sec PR)
So I am not sure if I actively avoided this or if I just happened to not do this workout for 5 years but I had to try it again.
plan was 10 sets of 15 reps… which worked until the last 30.
I need to get back to working on Wall Balls…yay.
Oct 19/12 – 126 reps
Mar 22/13 – 10:31 (Games WOD 13.3)
Jul 16/13 – 8:34
OG July 19
T-spine
Karen for first time with 12# wall balls
Just under the cap at 9:50
Bent Over Row x5
5 sets with a 2 sec pause
95-115-135-135-135
Karen
150 Wall Balls – 14# @ 10′
Time : 7:38
First time doing this workout.