Check out Tracy in this month’s newsletter!
Reminder – gym closed tonight at 6pm.
Press x10
5 sets over 60%
EMOM for 12 min
5 V-snaps
5 Russian Twists (25/15# – 2 count)
Max Wave-offs (4 count)
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Please cancel my 6am.
Got it!!
MOB + Group WU & MOB
Press x10
5 sets over 60%
WU – 65#
75# – 85# x2 – 95# x 2
EMOM for 12 min
5 V-snaps – Did a few sets…too sloppy…switched to situps
5 Russian Twists (25/15# – 2 count) – 25#
Max WAVE-OFFS (4 count) – Did max reps each round…didn’t count…shoulders were blasted. Hard to swim out of water.
Nice job Mark a big volume of work!
River North Crossfit Chicago
Tuesday – December 6th Drop in
Wux2
250 row
15 squat
5 steps band around ankles
3x 10 Rep Ring Row (feet elevated)
*This is to be completed in between warm-up sets of the Front Squats
Tempo Front Squat
% of 3RM
[email protected] #115
[email protected]% #135
[email protected]% #155
max reps @85% #185 x 3
Tempo (3sec neg, 1sec pause at bottom aka 3,1,x,1)
15AMRAP
50 DU’s (scale 20 squats)
30 Lunges
20 Burpees
202 total reps
Good on you for posting your out-of-town WODs. Leading by example!
Thanks Mario this one was tough. Full out for 1 hour no breaks.
Way to work off that deep dish Chicago pizza…big workout.
Good job Greg! Way to keep your fitness up on the road.
Thanks Jackie just trying to get back into the groove after my layoff. It has been hard the mind says yes the body says ARE YOU CRAZY! Good job yourself see you guys in a couple of weeks.
As a total newb to the crossfit world I looked at this and thought “hey this doesn’t look so bad” !! Haaa.. ha…
I did sit-ups because v snaps would have wrecked me. Russian twists with a 10 and I managed 93 wave offs. Totally puked in my mouth a bit.
Lesson learned. I’ll never look at a WOD and say hey that looks easy!
Thanks Kevin for keeping my ego (lack of completely now) in check!
It’s a lesson quickly learned! Often forgotten too. 🙂
Keep up the good work!
Press x10
5 sets over 60%
wu-45,85,90,90,90,90(9.5 reps)
EMOM for 12 min
5 V-snaps – butterfly situps
5 Russian Twists (15# – 2 count)
Max WAVE-OFFS (4 count)
110 wave offs(4 count)
Way to go Tracy!! You always look so determined when doing the WODs 🙂 Keep up the good work.
Thanks Kevin. After your great explanation of how to 4-count I still managed to mess up crossfit counting and did 8-counts. LOL, anyway I’ll get it eventually, I’m a little slow sometimes.
Tracy…one of my favourite people at CFM. Love the news letter my friend!!
Press x10
5 sets over 60%
WU @ 35 (10)
5 sets at 40 (10)
EMOM for 12 min
5 Situps
5 Russian Twists (15# – 2 count)
Max Wave-offs (4 count)
Score is the total wave offs
102
Ouff, the shoulders are a little tired from all the dry land swimming.
Thanks for the class Shane! Fun.
Press x 10
65 – 85 – 95 – 95*7- 85*6 – 65
WOD Rx
130 Wave offs
Press x10
5 sets over 60%
WU @ 35 (10) 45(10)
3 sets at 50 (10)
2 sets at 50 (7)
EMOM for 12 min
5 Butterfly Sit-ups
5 Russian Twists (15# – 2 count)
Max Wave-offs (4 count)
Score is the total wave offs
Great newsletter! I love it when I get to see Tracy at her rare 5pm classes
You didnt put your number of wave-offs 😛
86 oops
Press x10
45-65-75-75-80-85-90-95 (might be a 10 rep PR)
So I challenged the owner of JockBox to a workout this morning. I picked Karen. Probably not the best choice after doing the 50’s yesterday, but screw it. I gave Mark a 30 rep head start. Then I began. Made it to 90 reps before my first break, and finished around 5:18. Pretty pumped with that time.
And joined the nooners for the wod.
15-12-12-12-12-12-12-12-12-12-12-15
Total – 150
Holy burning shoulders Batman!
So… Did you beat him?
He had no chance 🙂
Press X 10
35#,45#, 4 sets of 50# , last set 50# x7
(note to self listen to coach Kevin and don’t stop at the bottom)
EMOM for 12 mins
5 Butterfly situps
5 Russian twists 15#
Max Wave offs 69
This was fun 🙂 shoulders still burning but in a good way
Thanks for sharing the bar Janet
Press x10
5 sets over 60% @ 40lb
EMOM for 12 min
5 V-snaps
5 Russian Twists (25/15# – 2 count)
Max Wave-offs (4 count)
137 reps rx 🙂
Presses
45-65-85-75-65-65-65(8)
Wod as Rx. 119 reps. Ouch
Press x10
45-55-65-65-65
EMOM for 12 min
5 Butterfly Sit-ups
5 Russian Twists (15# – 2 count)
Max Wave-offs (4 count): 82
mob wux1
group mob
press x 10
5 set
45×10 75×10 75×10
75×10 75×10 80 x10
EMOM for 12 min
5 v snap
5 russain twist
max wave off remaining time
100
Press x10
5 sets over 60%
35# 45# 50#x4
EMOM for 12 min
5 V-snaps (butterfly situps)
5 Russian Twists (25/15# – 2 count) (10#)
Max Wave-offs (4 count)
total wave offs 137
Mobility
WU x 1
Group WU & Mobility
Press x10
5 sets over 60%
35, 45, 45, 45, 40, 40#
EMOM for 12 min
5 V-snaps
5 Russian Twists (15# – 2 count)
Max Wave-offs (4 count)
Total: 151 reps
Shoulders are toast
Thanks Kevin, fun class.
Nice job Kelly a lot of work with this one.
Great newsletter Tracy!
great article Tracy!
grop wu
Press x10
5 sets over 60%
45-80-100-100-100(7)-90-90
EMOM for 12 min
5 V-snaps
5 Russian Twists (25# – 2 count)
Max WAVE-OFFS (4 count)
82 wave offs(4 count)
Press x10
5 sets over 60%
WU, 45-65-70-75-80
EMOM for 12 min
5 V-snaps
5 Russian Twists (25# – 2 count)
Max WAVE-OFFS (4 count)
113 wave offs
Thanks for sharing the bar tonight.
Press x10
35-45-45-40-35
EMOM for 12 min
5 Butterfly Sit-ups
5 Russian Twists (10# – 2 count)
Max Wave-offs (4 count): 105
Press x10
50% – 60%-60%-60%-60%-60%
80-90-90-90-85-75
EMOM for 12 min
5 V-snaps
5 Russian Twists (25# – 2 count)
Max WAVE-OFFS (4 count)
17(hahaha 17… what was I thinking) -12-11-12-10-10-10-10-10-12-11-13 (next time all 13s would be better)
138 wave offs (aka the sea turtle)
Sea Turle I like it!
WU @ 15 (10) 35(10)
5 x 40 (10) – 9 and 8 for last 2 sets.
EMOM for 12 min
5 Butterfly Sit-ups
5 Russian Twists (10# – 2 count)
Max Wave-offs (4 count)
Total: 105
MOB + Group WU & MOB
Press x10
5 sets over 60%
WU – 70#
85# 85# 85# (7) 75# (8)
EMOM for 12 min
5 V-snaps – Scaled Butterfly Sit Up
5 Russian Twists 25#
Max Wave-offs
105 reps
Mob, WU
Group Mob/WU
Press x10
WU 45-50
60 – 60 – 60 – 60 (x7, triceps gave out) – 50
EMOM 12 min
5 Butterfly situps
5 Russian twists 15#
Max wave-offs
Total: 103 reps (held 8 per round for the middle 10)
Presses x 10
35-45-55-50-50-50
WOD – EMOM for 12
5 Ab mat situp
5 Russian twsts (15#)
max wave off
Score: 80
WUx1
Press x10
5 sets over 60%
wu-45,75-75-75×7-65-65
EMOM for 12 min
5 V-snaps –
5 Russian Twists (25# – 2 count)
Max WAVE-OFFS (4 count)
104 wave offs(4 count)