Box News:
-Last chance to sign up for Couch to CrossFit
–Register for the Open
-Still 2 spots left for the Bad Ass Open Class
-Row-uary update! Between Tuesday and Thursday, every 1000m that you row, your name will be entered into a draw for a gift card (5 to be won!) *If you row 6400m on Thursday, you get 6 ballots. Good luck!
OHS – 5RM
50 cal Row
40 Overhead Squats (115/85#/60%)
30 Pistols
20 HSPU
Sorry for the late notice but please cancel me… Not feeling well 🙁
OHS – 5RM with Heidi
55-65-75#
Sorry for being such a slowpoke on these Heidi!
50 cal Row
40 Overhead Squats (45#)
30 Pistols
20 HSPU- pike PU
12:53
Thanks Kevin!
2.5 K Row for team 4
Warm Up AMRAP, Rowing/10 wall ball + 10 Burpee
OHS – 5RM with Gabe, didn’t have a number so “tried” to keep up with Gabe
WU #45 – 65 – 85 – 95 – 115. Got #135 for 1, then failed on #2!
WOD
50 cal Row (2:33)
40 Overhead Squats (75#)
30 Pistols ( did a few actual pistols, then grabbed a #10 plate)
20 HSPU- pike PU on 24″ Box
12:23
Leg burner for sure!!
Thanks for the class Kevin!
Mobility
Group WU + Mobility
Strength: OHS – 5RM (Nice sharing the bar Alaina and Patrick)
55-60-75-85#
WOD:
50 cal Row
40 Overhead Squats (@50#)
30 Pistols (Assisted)
20 HSPU (Pike)
This WOD made me very angry 🙁
Time: 13:00
Thanks Kevin. Great work 6 a.m.!
WOD Rx – 10:57
Fun!
OHS – 5RM
45-115-125-135-145
50 cal Row
40 Overhead Squats (85#)
30 Pistols – reverse lunges
20 HSPU – pike from 20″ box
9:18
Thanks Kevin!
Over head squats my nemesis
65x 5.
85 fail
65 x5
85×5
That was enough
50 cal row
40 oHs at 65 ( 20+12+8)
30 reverse lunges
20 pike push ups from the 24 box
10:30
Mob
Group WU & Mob
OHS x5
35-stick-35-45-45-45#
WOD 15min cap
50 cal row
40 OHS (35#)
30 Reverse lunges
20 Pike pushup (used a 45# plate)
Time: 12.18
OHS – 5RM
45# (Practice)
50 cal Row
40 Overhead Squats (65#)
30 Pistols (Reverse Lunges)
20 HSPU – (Pike from 24″ box)
9:35
Thanks Kevin!
Mobility
Group WU + Mobility
Strength: OHS – 5RM
45,45,45,45,45,45
WOD:
50 cal Row
40 Overhead Squats (@50#)
30 Backward Lunges
20 HSPU (Pike on box)
11:13
mob wu
group mob wu
OHS x 5 ( front squat )
95×5 115×5 125×5
50 cal row
40 OHS ( front squat 95# )
30 pistol ( feet behind )
20 HSPU (shoulder press 30# dumbell)
9:06
Did physio stuff instead of the strength portion
50 cal Row
40 air squats
30 knee raises/ sit ups (half of each)
20 dumbell press with 15#
Time 9:51
OHS x 5
55-65-65-70#
WOD
50 cal row
40 OHS 40#
30 Reverse Lunges
20 Pike Push-ups feet on 20″ box
11:30
Thanks Amanda 🙂
Mobility
Group WU + Mobility
Strength: OHS – 5RM
15-20-20-25-30-30
WOD:
50 cal Row
40 Overhead Squats (@ 20#)
30 Pistols (Backward Lunges)
20 HSPU (dumbbell press @ 15#)
Time: 12:10
OHS 5RM = 135#, not feeling steady today
WOD = 11:44
50 cal Row
40 OHS @ 65# w/ med ball target
30 (Rolling) Pistols
20 DB Press 20#
group wu
95-115-135-135
WOD
50 cal Row
40 Overhead Squats (95#)
30 Pistols (Reverse Lunges)
20 HSPU – (Pike from 24″ box)
11:49
OHS – 5RM
35(with) then 45-55-65-75#
Thanks for sharing the bar Marlies!
50 cal Row
40 Overhead Squats at 45#
30 Pistols *reverse lunges
20 HSPU *DB presses at 20# each
Time: 11:58
5RM OHS – 45#, 65#, 85#, 95#, 105#, 115#, failed 5th rep. Wobbly
Wod
50Cal Row
40 OHS 65#
30 Pistols (Off a 45# plate)
20 HSPU (off 2x abmats)
11:45
Did some DUs afterwards, just for fun 11 Unbroken NEW PR! Even surprised Blake 🙂
Thanks Matt!
OHS – 5RM
65-75-85-95-105 thanks for the encourage Amanda 🙂
50 cal Row
40 Overhead Squats at 65#
30 Pistols *reverse lunges
20 HSPU *DB presses at 20# each
Time: 9:46
Wod with 65# OHS, had 5 HSPU left at the cap.
2nd time with pistols in a wod! Exciting!
OHS x 5
35-55-65-75
WOD
50 cal. row (this took 4:00 Min)
40 OHS @ 65# (Broke up as 15-10-9-6)
30 Pistols
20 Pike Push Ups on 20″ box
13:37
OHS – 5RM
15-20-25
Need to work on technique an locking my arms..
50 cal Row
40 Overhead Squats 25#
30 Pistols (Reverse lunges)
20 HSPU (stink bugs)
12:32
OHS – 5RM
45-65-85-95-115-135
50 cal Row
40 Overhead Squats (85#)(from rack)
30 Pistols
20 HSPU – stink bugs
13:45