Hang Cleans x3
65-70-75-75-75%
5 rounds
12 Hang Cleans (95/65#/60%)
12 Ring Dips
*13 min cap
When we ask you to touch your bicep to the top of the ring (as in the case for ring dips), that’s really the minimum standard. The ring dip is nothing more than one part of the full movement – the muscle-up. Look how low Joanna’s shoulders are in the bottom of her muscle-up. If you want to get over the rings someday, then get deep in your ring dips starting now.
Sorry for the late notice….can’t make it in this morning! 🙁
So sorry for late notice but I can’t make it. The 114 is closed as is Pine Glen. I even turned my car into a boat at one point 🙁
Can you sign me up for the 7am today, it won’t let me on my phone. See you soon 🙂
Wicked picture! Strong woman!
Hang cleans
55,65,75,80,85
Wod: 5 rounds
12 hang cleans @ 60#
12 dips
Time: 8:05
Good job Shane! Great coaching Steph!
Gah. That pic has me a little envious. 🙂
Hang Cleans x3
135-165-180-190-190-190
WOD Rx’d
7:20
Ring dips are hard. So are squat cleans. Why is CrossFit so hard all the time?
LOL!
Someone last night said: “those flutterkicks weren’t easy”
Nope, that’s why they were on the board 🙂
It’s the name that throws you off “flutterkicks”, that doesn’t sound challenging but they are!
But with a name like flutterkicks… it’s easy to think these ARE easy, wittle flutters of butterflies soooo cutee and soooo soft.
Nice job! U should have come for 6 so we could have raced!!
M+WUx2
Group WU
Hang cleans x3
wu-65-70-75-75-75%
55–60-65-70-70-70lb
WOD-15 min cap: 5 rounds of
12 Hang squat cleans 60% 55lb
12 paralettes with 25lb plate in lap
Time: 11:07
Left out the squat in the first three hang cleans…at least I noticed in time to redo them!
Group WU
Hang Cleans x3
65-70-75-75-75%
55#,65,75,75,75
5 rounds
12 Hang Cleans (50#)
12 Ring Dips (feet on a box in front of me)
Time: 10:18
OHS
35#x10-55×5-65×5-70x5PR-75#x1PR
10# is a big PR for OHS! Good job! 🙂
Thanks Amanda! I was pretty happy
Nice PR! Are you loving them yet? OHS are my fav!
I’m starting to like them more Maria! I’m feeling more stabile during them
Hang Cleans x3
85-90-100-100100
5 rounds
12 Hang Cleans @ 65#
12 Ring Dips (started unassisted that last about 3 reps lol, then switched to feet behind on the floor)
time = 9:06
This was more difficult than I thought! SO nice to see you Gillyon, missed seeing you at the gym and you are so cute with your little belly!
Loved seeing you too. You are looking great! So fit and strong!
Mobility + WUx1
Group WU + mobility
Hang cleans x3
55-75-85-90-95-95
WOD: 5 rounds
12 Hang cleans @ 65#
12 parallette dips
9:12
The nooner! Yay!
Warmup
Hang power cleans (dumbbells) 15lbs, 20lbs, 25lbs, 25lbs, 20 lbs
5 rounds:
12 Hang power cleans (20lbs)
12 parallel dips
Time – 11:23
Fun class with some awesome women and Nick.
Great class Blake!
The only nooner I didn’t go to this week. How do you think I feel about this?
I know! I was really hoping you’d be there. I’m trying for Sunday. So hopefully I’ll see you there.
Haha oops. Again.
Been missing you!!
Mobility and Wu x 2
Strength
Hang cleans x 3
135/ 185/ 195/ 205 these felt good this morning!
Wod 5 rounds
12 hang cleans @ 95#
12 ring dips
Rx 7:36
First ring dips since the games last year that didn’t hurt!! Woohoo
Great class Steph and great work this morning Tania!
Mob/wu x2
Group mob
Hang squat cleans x3
60/65/70/70/70#
WOD: 5 rounds/ 13 min cap
12 hang sq cleans (60#)
12 para dips
Time: 9.41
WU
Hang Power Cleans x3
95-105-115-115
WOD
5 Rounds
12 HPC
12 Dips (parallettes)
Time: 5:18
WOD @ 65#
Nice job… I can just imagine you flying with 65#!!
You’re a machine
Hang squat Cleans x 3
135, 140, 150, 150, 150
Wod @ 95# and parallets
9:36
Did you squat all those? 🙂
Hang Cleans x3
65-70-75-75-75%
55-65-75-75-75# then had time for 85#x3
WOD:
5 rounds
12 Hang Cleans (95/65#/60%) @ 65#
12 Ring Dips – from toes behind me on the floor
*13 min cap
Time: 12:57
Just barely finished this one! As hard as this was I’m glad I kept my weight at 65# (thought I might have to drop it) and I really liked that scale for ring dips.
Thanks Maria!
Very impressive tonight with both movements!
Thanks!!
Hang squat cleans 3 rm
75-80-85-85-85
Wod @ 65# with assisted ring dips (feet in front)
11:10
Felt good… Can’t imagine all those super fast times today… I thought i had a pretty good pace…
You had a great pace!
Oly with Joey, thanks for lifting with me!
Hang Clean x3
100 110 115 115 115
Split Jerk HD up to 125
F. Squat x3
125 135 145 145 145
Muscle-ups…urg
Well after 12 loooong weeks, I ran the last day of my interval running program ending with 3 x 2000 m. Funny how 3 x 2000 m today was no harder than 3 x 2 minutes that first day
Nice work Heather!!
That’s fantastic!
Hang Cleans x3
65-70-75-75-75%
45-50-55-55-55#
WOD
5 rounds
12 Hang Clean @45#
12 Parallette Dip
12 dips left at the 13:00 time cap. It wasn’t pretty. I still finished the WOD though.
Whomp. Whomp.
The bad news is: sometimes you do your very best but you still come up short
Lots of people didn’t finish that wod in time Tara, it was a tough one! Squat cleans are slow going. You were very close and you did really great. Good job with the 45#!
WU x 2
Group Mobility
1 Arm KB Hang Cleans x 3
35-40-50-60-60-60
WOD – 5 Rounds Scaled to:
12 Hang Cleans One Arm 50#
12 One Arm Ring Rows
Time: 12:45
Pretty brutal!
Mobility
Wux1
Hang Cleans x3
65-75-85-85-95-95
WOD: 5 Rounds
12 Hang Cleans @ 65#
12 Dips (Help of toes on rings)
Time: 10:02
Mob + Wup x 2
Group Mob + Wup
Strength – Hang Clean x 3
65%, 70%, 75%, 75%, 75% (1 rep max @90lb)
3 x 60lb, 65, 70, 70, 70
Coaches Tip = lean forward just a little in front of the bar
WOD: 5 Rounds with 13 min cap
12 hang cleans @ 55lbs
12 ring dips with grey box, 25lb plate and leaning forward
Time = 13 min with 4th round and 10 dips completed