Floor Press x10
4 sets over 60%
4 rounds
15 Wall balls
10 Burpees
5 Bar Muscle-ups
*there’ll be time stamps on each movement today. Get through them quick so you can bank some time if you need it later.
Christmas is coming up, and we have some stocking stuffers for your crazy CrossFit family member. Ropes, supplements, wrist wraps, journals, T-shirts, and gift cards.
Cancel my 6am, not going to be able to make it
Floor Press x10
4 sets over 60%
115-115-125-135
4 rounds
15 Wall balls
10 Burpees
5 Bar Muscle-ups – 10 Ring Rows
8:01
Welp, everything was going fine until the cashout 🙁 Clearly I need to do some more CORE work!!
Thanks Kevin!
Nice job Del!! Crossfit helps you find in-efficiencies!
Quick WOD with my love between classes
Movements RX – had 1 Bar MU left. Ripped my hand on the second last rep and wasn’t worth making it worse for one more.
Fun WOD 🙂
Nice Jo, boo on the tore hand….
Mobility and Wu x 1 + 5 hspu’s B2W + 2 strict mu’s + 20 Ghd situps + 20 Ghd back extension
Group mobility and Wu
Floor press x 10
135 for all sets, did various reps, shoulder wasn’t having that today
Wod rx’d and unbroken 7:32
Great class Kevin and great work 6 amer’s!!!
Super fun Cashout!!!!
MOB WU
Group WU & MOB
Floor Press x10
4 sets over 60%
135# – 145# – 155# – 165#
4 rounds
15 Wall balls – 14#
10 Burpees
5 Bar Muscle-ups – Ring Rows
TIME: 10:08
$OUT – 20 Kick Outs, 40 Mountain Climbers, 60 Flutter Kicks
Floor Press x10
4 sets over 60%
60-65-65-70#
4 rounds
15 Wall balls (10#)
10 Burpees
5 Bar Muscle-ups (10 ring rows)
8:18
“Fun” cashout
Thanks Kevin
WOD Rx’d
7:48
Failed 5th MU in Rd 3. Almost unbroken. Next time.
Double Cashout:
1 min Front Lean Rest
Rest 30s
45s FLR
Rest 30s
30s FLR
Rest 30s
15s FLR
Then CORE!
20 Kickouts
40 MC (2-count)
60 Flutterkicks (4-count)
Nice work coach!!!
Floor press x10
55-65 (x4 sets)
WOD with 14#/9′ and pullups
9:29
Thanks Blake! Fun nooner as usual. Lots of dancing…by myself! 😊
Floor Press x10
4 sets over 60%
55# – 65# – 70# – 75#
4 rounds
15 Wall balls – 8#
10 Burpees
10 Ring Rows
TIME: 11:26
$OUT – 20 Kick Outs, 40 Mountain Climbers, 60 Flutter Kicks
Floor Press x10
4 sets over 60%
95# – 105# – 150# – 115#
4 rounds
15 Wall balls – 14#
10 Burpees
7 Pull-ups
Time: 9:36
Floor Press x10
4 sets over 60%
WU X 65#
Got to 115#
4 rounds
15 Wall balls 14#
10 Burpees
5 Bar Muscle-ups – 7 pull ups
8:52
Floor Press x10
4 sets over 60% @ 45#
4 rounds
15 Wall Balls @8#
10 Burpees
5 Bar Muscle-ups (10 ring rows)
Time: 9:59
Floor Press x10
4 sets over 60%
55-60-65-65-65lb
4 rounds
15 Wall balls 10lb @9′
10 Burpees
10 ring rows
9:14
Core stuff
MOB WU
Group WU & MOB
Floor Press x10
4 sets over 60%
115-115-125-125
4 rounds
15 Wall balls – 20#
10 Burpees
5 Bar Muscle-ups (total of 18 MU and 4 pullups… 2 MU short of RX). 😡
TIME: 12:53
$OUT – 20 Kick Outs, 40 Mountain Climbers, 60 Flutter Kicks
Thanks Blake!
Floor Press x10
4 sets over 60%
60-65-70-70#
4 rounds
15 Wall balls (10#)
10 Burpees
5 Bar Muscle-ups (10 ring rows)
8:19
Core cash-out
Rowing clinic
Super fun warm up!
Floor Press x10
4 sets over 60%
60-60-60-65
4 rounds
15 Wall balls #10
10 Burpees
5 Bar Muscle-ups(10 ring rows)
8:53
I chose a heavier than comfort zone wallball and I seemed to struggle with consistency today.. Everything wore me out!
I loved the cash-out!
20 kick-outs
40 mountain climbers(x2)
60 Flutter kicks (x4)
Then an informative and mind blowing rowing clinic! Now to put it use!
Forgot to add that I started with a mobility clinic with Amanda! ❤❤
Floor Press 4×[email protected]#
WOD (7x pullups) = 7:14
*all sets unbroken
WUx1
Floor Press x10
4 sets over 60%
105-105-115-115
WOD as Rx’d
4 rounds
15 Wall balls
10 Burpees
5 Bar Muscle-ups
9:06