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
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
Used 53# KB for WOD
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
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.
KBS – 55#
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
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!
WOD Rx – 198 Reps
Holy 53# felt heavy AF. Got the same score for both rounds, neato!
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
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!!!
I need a judge to count my reps. Frig.
First round was either 133 or 119.
Second round was 116.
Total – 249 or 235
Nice work big guy!!!
Please cancel my nooner. Stuck in the office.
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!
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.
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
Quit with the excuses! 😜
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
Mob
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)
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!
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
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
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
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)
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
Emom @ 210#
WOD rx’d : 164 reps
WOD rxd: 148 reps.
That was a yucky wod
River 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
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
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