Lessons Learned

So yesterday was fun, right?! Sometimes, life throws curve balls at you. Gotta be ready for them. In CrossFit, we should be training for the unknown. A few people smelled something fishy, but no one caught on. Good! Training within your comfort zone will not lead to changes. The best way to get better is to push yourself harder than you think you can go. Today, you get to try that again, knowing you’ll get a full 5 minute break. Give it hard for each 7 minutes. Get uncomfortable. Be better.

EMOM for 6
Deadlifts x3 @ 75%

AMRAP 7 minutes of:
7 Burpees
7 Kettlebell Swings 70/53

*Rest 5 minutes & repeat

Diane was a noobie last year. Veteran this year!

30 thoughts on “Lessons Learned”

  1. WUx1 MOB
    Group WU

    EMOM for 6
    Deadlifts x3 @ 75%
    135×5
    205×4
    250-250-250-250-250-250

    AMRAP 7 minutes of:
    7 Burpees
    7 Kettlebell Swings 70/53

    *Rest 5 minutes & repeat
    1st 7 rounds = 98
    2nd 7 6 burpees = 104
    Total = 202

  2. Deadlifts x3 @ 75%
    185×5
    285×4
    225-225-225-225-225-225

    Wod with 53 KBS
    R1 7 Rounds + 2 burpees = 100
    R2 7 Rounds + 4 burpees = 102

    Total 202

  3. MOB + Group WU & MOB

    EMOM for 6
    Deadlifts x3 @ 75%
    WU – 135# – 155#
    205#

    AMRAP 7 minutes of:
    7 Burpees
    7 Kettlebell Swings 70/53
    Rest 5 minutes & repeat

    TOTAL: 103…pulled the pin in rnd 2. Lower back.

  4. WUx1 MOB +12KBS
    Group WU

    EMOM for 6
    Deadlifts x3 @ 75% – 85#
    WU – 55# 70#

    AMRAP 7 minutes of:
    7 Burpees
    7 Kettlebell Swings 20#
    *Rest 5 min & repeat

    6 rounds 1 burpee= 85
    5 rounds 2 KBS = 79
    Total = 164

  5. EMOM for 6
    Deadlifts x3 @ 75%
    275#
    AMRAP 7 minutes of:
    7 Burpees
    7 Kettlebell Swings 70/53 – 60#
    *Rest 5 minutes & repeat

    1 – 6 rounds +5KBS = 96
    2 – 7 rounds +7Burpee = 105
    Total = 201

    Thanks Mario!

  6. WUx1 + 12KBS
    20 Fast Burpees

    MOB
    Group WU

    EMOM for 6
    Deadlifts x3 @ 75%
    190×5
    225×4
    then 290 for EMOM

    AMRAP 7 minutes of:
    7 Burpees
    7 Kettlebell Swings 53#

    *Rest 5 minutes & repeat
    1st 7 rounds + 5KBS = 110
    2nd 8 Rounds = 112
    Total = 222

  7. Mobility and Wu
    Group Wu and mobility

    Deadlifts, Wu 225/315
    Emom for 6min deadlift x 3 (375)

    Wod rx’d 236 reps
    Same score both rounds.

    Great class Mario, great work 6 amer’s!!!

  8. I need a judge to count my reps. Frig.

    First round was either 133 or 119.
    Second round was 116.

    Total – 249 or 235

  9. Deadlifts x3 @ 75% = 125#
    WU @ 85-105#

    WOD with 45# KBS
    R1 7 Rounds + 2 burpees = 100
    R2 7 Rounds + 5 burpees = 103

    Total 203

    Thanks Mario!

  10. Warm-up + Mobility x 1, 12 KBS

    EMOM for 6
    Deadlifts x3 @ 75%

    Warm-up 85(5), 105(4)
    Sets at 130

    AMRAP 7 minutes of:
    7 Burpees
    7 Kettlebell Swings @ 35
    *Rest 5 minutes & repeat

    R1 – 6R 7 Burpees (91)
    R2 – 6R even (84)

    Total 175

    Thanks Mario.

  11. Deadlifts x3 emom for 6
    315#

    7 burpees
    7 kbs 70#
    14 minutes

    Round 1
    6 rounds=84
    Round 2
    5 rounds and 3 burpees=73

    157 RX

    My knee was not cooperating this morning

  12. AMRAP 7 minutes of:
    7 Burpees
    7 Kettlebell Swings (30#)

    *Rest 5 minutes & repeat

    1 – 7 rounds 1 burpee
    2 – 7 rounds 3 burpees

    Total= 200 reps

  13. Warm-up + Mobility x 1, 40 KBS

    EMOM for 6
    Deadlifts x3 @ 75%

    Warm-up 125(5), 135(5)
    Sets at 185

    AMRAP 7 minutes of:
    7 Burpees
    7 Kettlebell Swings @ 40
    *Rest 5 minutes & repeat

    R1 – 8R 7 Burpees (112)
    R2 – 6R even (84) +7

    Total 203
    Thanks Steph!

  14. mob wux1 +12 KBS
    EMOTM 6 min
    deadlift x 3 @ 75 %
    155×5 185×4 225×3
    AMRAP 7 min
    7 burpees
    7 KBS 50 #
    5 min rest repeat
    7 round
    7 round 4 burpees
    total 200

  15. mob wux1 12 KBS
    EMOTM 6 min
    deadlift x 3 @ 75 %
    155×5 185×5 225×3 and for EMOTM
    AMRAP 7 min
    7 burpees
    7 KBS 50 #
    5 min rest repeat
    7 round
    7 round 4 burpees
    total 175 reps

  16. EMOM for 6
    Deadlifts x3 @ 75%
    Did these super light – 115#

    AMRAP 7 minutes of:
    7 Burpees
    7 Kettlebell Swings 70/53 (40#)

    *Rest 5 minutes & repeat
    1st – 5 rounds 5 KBS
    2nd – 6 rounds 2 burpees

  17. EMOM for 6
    Deadlifts x3 @ 75%
    165#

    AMRAP 7 minutes of:
    7 Burpees
    7 Kettlebell Swings (35#)

    *Rest 5 minutes & repeat

    Total: 175 (88 & 87)

  18. WUx1
    Group WU

    EMOM for 6
    Deadlifts x3 @ 315#

    AMRAP 7 minutes of:
    7 Burpees
    7 Kettlebell Swings 60#

    *Rest 5 minutes & repeat
    1st = 101
    2nd = 88
    Total = 189

  19. EMOM for 6
    Deadlifts x3 @ 75%, 125lb

    AMRAP 7 minutes of:
    7 Burpees
    7 Kettlebell Swings 45lb

    *Rest 5 minutes & repeat

    91+88= 179 reps

  20. EMOM for 6
    Deadlifts x3 @ 75%
    Feeling strong since the CrossFit Total
    130#

    AMRAP 7 minutes of:
    7 Burpees
    7 Kettlebell Swings 35#

    * Rest 5min and repeat
    199 reps

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