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

Shawn JWUx1 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

Shawn JUsed 53# KB for WOD

TrentDeadlifts 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

MARK DMOB + 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.

MARK DKBS – 55#

Ashley GWUx1 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

Del RichardEMOM 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!

JoWOD Rx – 198 Reps

Holy 53# felt heavy AF. Got the same score for both rounds, neato!

GabrielWUx1 + 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

Shane HayesMobility 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!!!

KevinI need a judge to count my reps. Frig.

First round was either 133 or 119.

Second round was 116.

Total – 249 or 235

Shane HayesNice work big guy!!!

FredPlease cancel my nooner. Stuck in the office.

LauraDeadlifts 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!

JackieWarm-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.

Mike MDeadlifts 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

Samantha CQuit with the excuses! 😜

Melanie BAMRAP 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

Steph HMob

WU x1

12 KBS (35#)

Group WU & Mob

EMOTM 6mins

Deadlifts x3 @ 180#

WU@ 125 & 155#

AMRAP 7mins

7 Burpees

7 KBS (35#)

5 min rest and repeat

Total: 153 reps (80&73)

AKD2U2Warm-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!

Gillesmob 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

Nickmob 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

Heather BEMOM 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

Matt DEMOM for 6

Deadlifts x3 @ 75%

165#

AMRAP 7 minutes of:

7 Burpees

7 Kettlebell Swings (35#)

*Rest 5 minutes & repeat

Total: 175 (88 & 87)

FrankieWUx1

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

Chantal L.Emom @ 210#

WOD rx’d : 164 reps

AmandaWOD rxd: 148 reps.

That was a yucky wod

GregRiver North Crossfit

Tuesday – February 7th

Wux2

250 row

10 pike pushups

Bar warm up

Push Press

5 @ #95 wu

[email protected]% #115

[email protected]% #125

3×[email protected]% #135

6 Rounds

5 Power Clean (165/105) #95

10 HR Push-ups

15 Abmat Sit-ups

Time 12:42

HannahEMOM for 6

Deadlifts x3 @ 75%, 125lb

AMRAP 7 minutes of:

7 Burpees

7 Kettlebell Swings 45lb

*Rest 5 minutes & repeat

91+88= 179 reps

Melanie MEMOM 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