Lots of things coming up this month. Here’s what’s going on:
July 2 – First WOD of Ladies Month
July 4 – Anniversary Hopper WOD (all members welcome for BBQ afterwards)
July 9-10 – Gym closed for CrossFit Kids Seminar
July 23 – Atlantic Hopper Event (still need judges and volunteers)
Deadlift x6
50-55-60%
Run 800m
25 Lateral Burpee Over Bar
50 Box Jumps (24/20”)
50 Deadlifts (185/135#/50%)
50 Box Jumps
25 Lateral Burpee Over Bar
Run 800m
WU Mob 400 m run
Deadlift x6
50-55-60%
175-85-205
Run 800m
25 Lateral Burpee Over Bar
50 Box Jumps (24/20”)
50 Deadlifts (185/135#/50%)
50 Box Jumps
25 Lateral Burpee Over Bar
Run 800m
Time 27:26 RX
Thanks for the encouragement on the last 400m Jackie! Very happy today completing the RX version. 😓
Good work Greg!
Amazing Greg! You left it all out there for this one.
Great job Greg!
Thanks guys I appreciate the positive feedback. That was a tough one and you are right Jackie I did not think I would complete. Thanks again for the push on the last 400.
Mobility and Wu x 1
Group mobility and Wu
Deadlifts x 6
225/275/275/315
Wod
Run 800m
25 lateral burpees over bar
50 box jumps
50 deadlift @ 185#
50 box jumps
25 lateral burpees over bar
Run 800m
21:28 rx
Tough one, great class Kevin!!
Great work 6 amer’s!!
Wow so fast Shane awesome job!
Fast time Shane. I saw you grinning on the run…starting to like the runs, yes?
WU x 1 + 400 M run
Group WU
DL x 6
50, 55, 60%
85, 85, 95, 105
WOD
DL @ 85
18″ Box Jumps
27:26
Very happy to have finished this one. Nice work 6amers! Thanks Kevin…it was a fun workout.
Great job Jackie, impressive that last 400 m was hard up hill!
Mobility
WU x 1 + 400m run
Group Mobility
Deadlift x6
50-55-60%
125-125-135-145#
Run 800m
25 Lateral Burpee Over Bar
50 Box Jumps (20”)
50 Deadlifts (125#)
50 Box Jumps
25 Lateral Burpee Over Bar
Run 800m
Time: 26:23
Glad that is over 🙂 Thanks Kevin. Good job everyone!
Great job Kelly, good pace and time today!
Nice work on this one Kelly! Aren’t you happy to have done this at 6AM?
Deadlift x6
210 – 210 – 230 – 250
Wod RX – 19:23
Great Monday morning burn.
Nothing to say here Guy, you are a machine!
WOD @ 105# – 26:01
10 min post WOD row – 2131m
Deadlift x6
50-55-60%
100#•110#•120#
Run 800m
25 Lateral Burpee Over Bar (22)
50 Box Jumps
50 Deadlifts (100#)
50 Box Jumps
25 Lateral Burpee Over Bar (21)
Run 400m
193 reps 1200m
Time: 27:24
Thanks girls and Kevin for the great class 🙂 and your welcome 5pm class for going to a different class today.
Warm up & mob x1
Deadlifts x6
55-60-65%
135-155-175
Run 800m (scaled 400m)
25 lateral burpees over bar
50 Box jumps (20″)
50 Deadlifts @ (#135)
50 Box jumps
25 lateral burpees
800m run (scaled 400m)
Time 21:27
Also did 20 wallballs with (#20)
Great class Kevin, thanks for the push at the end Shane I needed that as I was ready to basically fall down and puke….. Lol
WOD Rx’d
18:32
The first half felt pretty good. I felt like a truck hit me after the deadlifts. By the way, I almost got hit by a pickup and a dump truck on Rideout. So could have shaved a few seconds off 😉
Wow fast !!!
Amazing score Kevin… I like your glass half full take on almost getting hit by a truck!!
DL x 6
50, 55, 60%
85, 85, 95, 105#
WOD with DL @ 85#
23:01
Thanks Kevin!
MOB + WU
Group MOB
Deadlift x6
50-55-60%
135# – 155# – 175#
Run 800m
25 Lateral Burpee Over Bar
50 Box Jumps (24/20”)
50 Deadlifts (185/135#/50%) – Completed 20
50 Box Jumps – Completed 30
25 Lateral Burpee Over Bar – Completed 12
Run 800m – Scaled to 400m
REPS = 137 + 1200m
Warmup
DL (125, 135, 145)
WOD @ 125lbs
Time: ? It was inbetween Guy and Shane’s time. So early 20. Thinking 20:13
Hip and back felt off. Rx’d for next time.
Thanks for the adjustment Kevin. Great class. Glad that I did this morning 🙂
Mob, WU, 400m run
Group mob
Deadlifts x6
155 – 175 – 190
WOD
800m run (2x400m)
25 lateral bar burpees
50 box jumps (20″)
50 deadlift 155# (40/50 reps)
50 box jumps (40/50 reps)
25 burpees (18/25 reps)
800m run (400m 200m = 600m)
Time:
26:59
Score: 178 1,400m
This was so gross with sore hammies from doing deads and weighted good mornings on Saturday lol
Mob
WU x1
200m run
Group WU & Mob
Deadlifts x6
120-135-145
WOD
Run 400m
25 lateral burpees over bar
40 box jump(black box)
50 deadlifts(120#)
50boxjumps
25 lateral burpees over bar
Run 400m
Time: 26.28
mob wux1
group mob
deadlift x 6 65#
WOD
row 1000 m
25 lat burpees over bar
50 box jump 20 in
50 deadlift ( sumo 65#)
50 box jump
25 lat burpees over bar
1000 m row
time 25:46
Deadlifts x6
135-150-165#
WOD Rx:
22:25
Calf/achilles was feeling tight so I stepped down for every box jump, rebounding will make a difference for next time! Annnnd surprisingly didn’t hate deadlifts quite as much as normal haha, win!
WOD with DL’s at 105# instead of 125# because I wanted to finish in the time cap(s). It was a good decision.
Time = 27:12
Brutal…31 degrees!! But I liked it.
Thanks Chantal.
Smart scaling Amanda! You must have been a bright pink mess at the end of that one!
Deadlifts at 75# (way lighter than my 50% but it was a good choice)
400m run
18″ box, switched to step up at some point as the impact was hurting
Finished with 500m row (Shin splints)
156 reps, 26:21
Deadliftsx6
105-115-125
Monster WOD
1000m row
25 lateral burpees over bar(no bar hop)
50 step ups(12″ box)
50 deadlifts @105#
50 step ups
25 lateral burpees
1000m row
At the time cap: 182 reps and 1750 row
I wanted to stay in bed this morning, but I’m really glad I went 🙂
I was so glad to see you. Very rare we get to WOD together
Nice score Tara! Even looking at those 1k rows makes me throw up a little in my mouth.
Dl ×6
50-55-60%
55-65-70
Run 400 m
25 lateral burpee over bar
30 box jumps
50 dl 55#
32 box jumps
15 lateral burpee over bar
200 m walk 25:50
Dl x6
85-95-105
Wod
800m course
25 burpees o bar
50 box jump (20″)
50 dl (85#)
50 box jump
25 burpees o bar
800 m course
23:25
Kudos to all who did this later in the day… I was having a hard time dealing with the 7 am heat!!
Nice work Natacha! I was thinking of the even later folk when I did this at noon!
Deadlift x6
65# – 75# – 80#
Wod:
Run 800m – scaled to 600m
25 Lateral Burpee Over Bar
50 Box Jumps (24/20”) – 12″
50 Deadlifts (185/135#/50%) @ 65#
50 Box Jumps
25 Lateral Burpee Over Bar
Run 800m – scaled to 600m
Score: 200 reps 1200m @ 26:18
Deadlifts x 6
205 – 225 – 245
WOD as Rx’d
23:36
What a sweaty mess!
Deadlift x 6
145-160-175
WOD
Rx movements
Only movement I didn’t finish was the second round of box jumps 42/50 and 400m in the last run.
192 reps + 1200m run
26:36
Crazy WOD, great job 7pm class 🙂
Good work Elba!
Deadlift x6
50-55-60%
80-90-100lb
Run 800m
25 Lateral Burpee Over Bar
50 Box Jumps (24/20”) (did 33)
50 Deadlifts (185/135#/50%)
50 Box Jumps (did 33)
25 Lateral Burpee Over Bar (did15)
Run 800m (did 400m)
26:47, 156 reps+1200m
Mob + WU x 1
Group Mob
Deadlift x6
50-55-60%
65-70-75
Run 400m
13 Lateral Burpee Over Bar
25 Box Step Ups (20”)
25 Deadlifts (55)
25 Box Step Ups
13 Lateral Burpee Over Bar
Run 400m
Time =19:45
Good job Ray! Always happy to have you in my classes! 🙂
MOB WU 400m run
Group mob
Deadlifts x6
150 – 165 – 180#
WOD
800m run (2x400m)
25 lateral bar burpees
50 box jumps (20″ 48/50 reps)
50 deadlift 150# (37/50 reps)
50 box jumps (step ups)
25 burpees (22/25 reps)
800m run (400m 200m = 600m)
Time:
27:30
Score = 182 1400m
Deadlifts x 6
160#-175-190
WOD
800m Run
25 Lateral burpees over bar
50 box jumps (24″)
50 deadlifts @ 160# (50%)
50 box jumps
25 burpees
800m Run
Time = 23:02
Deadlifts x6
125-135-150
WOD
Deadlifts @ 125#
Box jumps @ 20′
26:40
Deadlift x6
50-55-60%
Run 800m
25 Lateral Burpee Over Bar
50 Box Jumps (24/20”)
50 Deadlifts (185/135#/50%)
50 Box Jumps
25 Lateral Burpee Over Bar
Run 800m
DWEEB ALERT
Started WOD at185# but switched at 175#. My sleepy brain thought that this was my 50% when 145# would have been it ! Needless to say it was harder than what it should have been.
Score 192 1600 m ( missing 8 deadlifts)
Deadlifts x6
195-215-235-245
WOD
Deadlifts @ 185#
Box jumps @ 24″
25:19