Listen to MaxFM 103.9 this morning from 5:30-8:30am!
75 Power Snatches (75/55#)
***Reminder that the Sgt Mark Gallagher Memorial WOD will be taking place on Saturday at 10am. $10 donations to participate and other donations are welcome. Click HERE for more information.
[youtube=http://www.youtube.com/watch?v=XbT2LlMJ87w]
be careful what i wish for
LOL!!
Over Head Squats 3-3-3-3-3
65-85-95-115-125
“Randy”
75 Snatches (75lbs)
Time: 5:54
You killed this work out bro!
YOu even beat Kevin’s old time!
Good job!
One every 5 seconds! Wow!
Sorry… 4.7 seconds. Pierre is here with me planning his victory…
warm up x1
Power Snatch practice x3
OverHead Squat 3-3-3-3-3
95-115-125-135-145
Randy: 7:22
Great job everyone forearms are going to explode!
The Sgt. Mark Gallagher Memorial WOD made the K94.5 news this morning too!
We heard it
! π
Warmup x1
Burgener Warmup x3
Strength push jerk 5-5-5-5-5
95-115-135-145- didn’t get time to do 155
75 Power Snatches #75
6:28 BAH. Not happy. hopefully tomorrow is better.
You probably won’t like tomorrow. Hahaha!
I’m hoping for a Snatch skill day but we will see!
Technique!! je besion
I have a prediction for tomorrow’s workout. π
but it stinks because I have to cancel my session. π but I might try to do it at school…
if it is what I think it is
Wanna share? Tomorrow is my rest day π
Ya, what do you think?
July 3rd was “Randy”.
July 4th was “FGB”!
Burpees & Double Unders?
Interesting guesses! Keep em coming…
And I know exactly what tomorrow will be, so your guesses won’t alter the WOD.
I can’t make my 530
I think Melanie will switch from 6:30 to 5:30 if nobody else has filled this spot Kevin.
It’s hers!
I think it is the 100 burpee pullups.
I would LOVE to try that one!
Kevin,Mom can’t make her 5:30 today!Thanks!!
What are burpee pullups? Do I need to save myself for Sat.?
you do a burpee underneath the pull up bar and when you jump, you do a pull up.
I mentioned to the crew this morning that tomorrow’s workout was going to be light. Don’t worry.
OK Coach. Glad to hear it.
Kevin, sorry for the short notice, but I am not able to make my 5:30. Mike is working late again. I knew I should have done all 6am. Think I might start that. Heard you on 103.9FM this morning. My kids think you are famous. I told them I’d get your autograph. π See you in the morning.
WU x 1
Burgener WU x 3
Strength – Shoulder Press
3-3-3-3-3
100-105-110-115-120
“Randy” – 75 Power Snatches (65#)
7:46
CFWU x 1
Burgener WU x 3
Strenght 3-3-3-3-3
Cleans 45-55-65-70-70
WOD: Randy
75 power snatches (45#)
Time: 7:38
CFWU x 1
Burgener WU x 3
Back Squat (3s) 95-105-115-120-130
WOD: Randy
75 power snatches (55lbs)
Time: 8:31
I did this back in July with 35lbs and finished in 7:48, so I added 20lbs and only increased by 1 minute. Thanks Kevin for pushing me to do as rx’d π
Pierre….you killed this workout.
Thanks Gyllion!
You did great too with that Rx’d weight!!!
Overhead squats x 1
135
155
175
185
195 (PR!)
Thanks for the help Tim! 200, here I come!
double unders, split jerks, or snatch. thats what tomorrow will be
WU x1
Burgener WU x3
Dead lifts x5
45-65-85-115-135-145(PR)
WOD: Randy
75 power snatches (35lbs)
6:34
Crossfit is usually painful, but so much fun! I’m definitely up-ing my weight next time, I think I could have done more.
I felt I had at last found a space where I wasn’t judged by how my body looks, but by what I can do with it
Saw this quote on Cfit freddys board, wanted to share it, it is true to crossfit!
I like!
WU x 1
Burgener WU x 3
Strength:
Front Squat – 5RM
95-115-130-140-155 (PR for reps)
βRandyβ:
75 Power Snatches (75#)
9:55
Terrible time cause I really don’t do well with high rep bar workouts. I’m seeing a pattern here. I spend a lot of time thinking about technique and a lot of time being frustrated. This one really bothered my shoulders like an OHS too. There will be a day when Randy and I meet again… and I’ll do better.
Good attitude Jeff! You’ll improve for sure!
CFWU x1
Burgener WU x3
Push Jerk x5
55-60-60-65-70 Thanks for the help Pierre…I think I’m starting to get the hang of it.
WOD: Randy ** modified **
75 power snatches ** subbed OHS 45 lbs
9:01
Shoulder Press 3RM –> 65-85-95-105-115 (Finally got that 115 for 3 reps…PR!!! π )
Randy as Rx’d –> 4:45
That was a disgusting WOD!
Hey Kevin, I’d like to keep my 6.30 tomorrow… may need to sub the wod if much on the toes if that’s ok?
Warm Up x 1
Burgener Warm Up x 3
Cleans: 5 reps @ 35-35-45-55-65
WOD: Substituted 75 power snatches with power cleans
Time: 5:51
Kevin canceling my 6 am class, booked in for the 4:15. Sorry for late notice.