OG
Behind the neck jerk + jerk (1+1)
85-105-125-145-155-165-175#
Cashout
EMOM 5 mins
2 bar MU
Class:
WOD Rx (+ 24” box)
95 reps
14-13-13-13-13-13-15
Did 96 Rx last year (20” box)
Thanks Pops, great Sunday morning
Marcel
Nice having you in my class CFD!
Mark D
On the road in Hamburg, Germany…trying to work off the great beer.
Tues – 4.6K walk – Hamburg Stadtpark
Wed – 3K run – 600m walk – 1K run – 3 highway ramp sprints – Hamburg Stadtpark
Thurs – ~7K walk from Hamburg Stadtpark to Downtown
Sat – 500m run – 10 highway ramp sprints
Improvement over Feb/17 where I completed 58 reps 🙂
Marcel
Must’ve been my yelling at you…
Mario B.
OHS review
7 rounds
In 90 seconds, complete:
7 OHS (95/65#) #95 for 3 rounds then rest #75.
Max Burpee Box Jumps (24/20”)
*rest 30 seconds between rounds
Did 1 burpee in first round and on the second one my bar rolled in the way and I kicked it with my ankle bone… So rested that round..
Then got 9,8,7,7,8,11.
Total =51
Thanks for the class Marcel.
Marcel
Nice score considering the adversity mid-WOD!
Mario B.
Oly class
Wu 500m row
Mob+burgenner WU
Power Snatch + OHS + Snatch, 6 sets
#65-85-85-95-95-95
Mini killer wod
10 #50 heavy ball clean
Sprint length of gym
10 Burpees
Spring lenght of gym
10 MB clean
Spring length of gym
10 kettlebell cleans
Time : 2:10
Del
OHS review
45-65-75-95×5
7 rounds
In 90 seconds, complete:
7 OHS (95#)
Max Burpee Box Jumps (24”) 8-10-11-11-12-12-13
*rest 30 seconds between rounds
total = 77 was 70 last time
Thanks for the tips Marcel!
Marcel
Anytime you take feedback and just do it — it’s impressive.
Heather Skeard Cooper
open gym:
finished my crossfit total from yesterday since I had to leave halfway through the class to go coach gymnastics… 🙁
back squat: 240 (15# PR)
strict press: 110 (10# PR)
deadlift: 255 (no PR)
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Bench Press x10
95-135-155-165-175(x7)
Ring Rows (2 steps in front)
4×10
21-15-9
Double Unders
Air Squats
= 1:24
OG
Behind the neck jerk + jerk (1+1)
85-105-125-145-155-165-175#
Cashout
EMOM 5 mins
2 bar MU
Class:
WOD Rx (+ 24” box)
95 reps
14-13-13-13-13-13-15
Did 96 Rx last year (20” box)
Thanks Pops, great Sunday morning
Nice having you in my class CFD!
On the road in Hamburg, Germany…trying to work off the great beer.
Tues – 4.6K walk – Hamburg Stadtpark
Wed – 3K run – 600m walk – 1K run – 3 highway ramp sprints – Hamburg Stadtpark
Thurs – ~7K walk from Hamburg Stadtpark to Downtown
Sat – 500m run – 10 highway ramp sprints
Sun – Drop-in at CrossFit HH
Open 14.3
AMRAP in 8 minutes.
10 Deadlifts (135/95 lb) – 60Kg
15 Box Jumps (24/20 in) – 24″
15 Deadlifts (185/135 lb) – 80Kg
15 Box Jumps (24/20 in) – 20″
20 Deadlifts (225/155 lb) – 90Kg
15 Box Jumps (24/20 in) – 20″
25 Deadlifts (275/185 lb)
REPS = 90
That’s cool! Good work Mark 😉
Overhead Squats x 3
35-45-55-65-75
7 Rounds
In 90 Seconds – 7 OHS @ 65 + AMRAP Burpee box jumps @ 20″. Rest 30 Seconds
10-9-10-9-9-8-9
Total Reps = 64
Improvement over Feb/17 where I completed 58 reps 🙂
Must’ve been my yelling at you…
OHS review
7 rounds
In 90 seconds, complete:
7 OHS (95/65#) #95 for 3 rounds then rest #75.
Max Burpee Box Jumps (24/20”)
*rest 30 seconds between rounds
Did 1 burpee in first round and on the second one my bar rolled in the way and I kicked it with my ankle bone… So rested that round..
Then got 9,8,7,7,8,11.
Total =51
Thanks for the class Marcel.
Nice score considering the adversity mid-WOD!
Oly class
Wu 500m row
Mob+burgenner WU
Power Snatch + OHS + Snatch, 6 sets
#65-85-85-95-95-95
Push Press +Push Jerk + Push split jerk
#95-105-115-125-135
Clean pulls
#135-185-185-185-185
Mini killer wod
10 #50 heavy ball clean
Sprint length of gym
10 Burpees
Spring lenght of gym
10 MB clean
Spring length of gym
10 kettlebell cleans
Time : 2:10
OHS review
45-65-75-95×5
7 rounds
In 90 seconds, complete:
7 OHS (95#)
Max Burpee Box Jumps (24”) 8-10-11-11-12-12-13
*rest 30 seconds between rounds
total = 77 was 70 last time
Thanks for the tips Marcel!
Anytime you take feedback and just do it — it’s impressive.
open gym:
finished my crossfit total from yesterday since I had to leave halfway through the class to go coach gymnastics… 🙁
back squat: 240 (15# PR)
strict press: 110 (10# PR)
deadlift: 255 (no PR)
total = 605#
10am class:
OHS sets of 5 building
35 – 65 – 85 – 95
WOD Rx: 70 reps
OG
Crossover symmetry / shoulder stretching
Strict Press
110×4/115×4/120×1/125×1
Deadlift
225×2/275×2/315×1
OHS Review
45/75/95×5/95×5/75×4
WOD
7 Rounds
7 OHS (75#)
Max Burpee Box Jumps (24”) 16/15/14/13/12/12/14
86 Burpees
Worked on Squat + Depth with Marcel
Little Bit of hyper-extension / tightness
Also strying to get shoulder to heal up.
Thanks a lot Marcel and everyone.
You’re welcome keep working at it!
OG
T-spine
20 mins AMRAP
– 10 db row push ups( first round @ 25, remaining @ 20#
– 15 abmat situps
– 10 db cleans @ 40#
5 rounds + 3 db row push ups