How much will the sweaters be? I really like them!
Joanna
$55 for non-zip / $65 for zip
Shane Hayes
Mob
Wu x 1, a little extra shoulder mobility
CFK Wu with Amy that was fun!!
Strength (1+3) clean and push jerk
135/ 185/ 205/ 225 muscle/power clean regular push jerk. Not fully extending before dropping under the bar. Thanks Ron.
Wod: 7 rounds
3 Ground to overhead @ 135
3 muscle ups
Rx’d 7:36
Did all g2oh as snatches
4 rounds of muscle ups unbroken and touch and go on the g2oh, then 2+1 muscle ups and drop and go on the g2oh.
Fun Wod!
Great class Ron.
Great work everyone.
Amy H
Mobility
WU
CFK WU with Shane
Strength clean and jerk (1+3)
40-50-60-65-70
WOD with 55# & pullups (green band)
Finished last G2OH @12 min did last 9 pullups with an extra band after.
I could’ve used more weight but the pullups were so slow.
jeff
did this as change for change..
7:32 rx
5 rounds of G2O as touch and go snatch, last two as drop n go
6 rounds of MU unbroken last round 2 and 1
really like this wod
Shane Hayes
Just had to beat me eh!.. Lol nice work big guy. I have mu envy! Gotta get them strict ones coming.
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…
Mobility
WU X 15
Group WU
Strength: Clean and Jerk (1 +3) X 5
95 – 135 – 155 – 175 – 185 – 185
WOD:
11:05
Hurt my wrist at football last week and didn’t like how the transition felt during a test Muscle Up so opted for the 9 pull-ups.
Thanks Coach Ron, fun Class.
WU x 1 + CrossFit Kids WU
Clean & Jerk (1 + 3) x 5 sets
60-70-80-95-105
WOD:
7 rounds
3 Clean & Jerks @ 80#
9 Pull Ups (Pink Band)
Time = 11:25
Clean & Jerks felt great. Note for next time, put a bit more weight on the bar.
Pull ups….well, they were typical pull ups 🙁
Mob
Wu x 1
Group warm up
Strength – clean and jerk (1+3) x 5
40-45-50-55-55
Wod:
7 rounds of:
12 min time cap
3 G2OH @ 40 #
9 pull ups ( black band)
Score: 5 rounds + 1 pull up
Felt good to be back after 2+ weeks of not being there!! That being said, pull ups were a bitch!
WU x 1 + CrossFit Kids WU
Clean & Jerk (1 + 3) x 5 sets
55-65-75-80-85
WOD:
7 rounds
3 Clean & Jerks @ 65#
9 Pull Ups
Time = 8:59
How much will the sweaters be? I really like them!
$55 for non-zip / $65 for zip
Mob
Wu x 1, a little extra shoulder mobility
CFK Wu with Amy that was fun!!
Strength (1+3) clean and push jerk
135/ 185/ 205/ 225 muscle/power clean regular push jerk. Not fully extending before dropping under the bar. Thanks Ron.
Wod: 7 rounds
3 Ground to overhead @ 135
3 muscle ups
Rx’d 7:36
Did all g2oh as snatches
4 rounds of muscle ups unbroken and touch and go on the g2oh, then 2+1 muscle ups and drop and go on the g2oh.
Fun Wod!
Great class Ron.
Great work everyone.
Mobility
WU
CFK WU with Shane
Strength clean and jerk (1+3)
40-50-60-65-70
WOD with 55# & pullups (green band)
Finished last G2OH @12 min did last 9 pullups with an extra band after.
I could’ve used more weight but the pullups were so slow.
did this as change for change..
7:32 rx
5 rounds of G2O as touch and go snatch, last two as drop n go
6 rounds of MU unbroken last round 2 and 1
really like this wod
Just had to beat me eh!.. Lol nice work big guy. I have mu envy! Gotta get them strict ones coming.