Just wondering when 2020 will stop being the year that keeps on giving π
I hope many will agree, but I want to see all the hate towards others stop. It’s okay to disagree with people, but being violent and hateful can’t be the way.
We have so many people with different backgrounds, faiths, political views, upbringings – none of that matters in our little gym. We’re all CrossFitters with the same goal in mind – be better.
We support ALL our members, no questions asked. Love and support – that’s the way to a better future.
Now, can we all get back to deadlifting and squatting? π
Floor Press 5 x 5
65 – 95 – 115 – 135 – 155#
EMOM – 15 min
Min 1 – Slow Russian Twists – 25#
Min 2 – 30 sec Plank
Min 3 – Max Wave-Offs
Floor Press x5
55#
EMOM 15 min (Orange)
Min 1 β Slow Russian Twists β 10, 10, 15, 15, 15#
Min 2 β 30 sec Plank
Min 3 β Max Wave-Offs – slow
Love those For Quality WODs! Thanks Kevin.
Floor Press x 5
55# x 5 sets
Floor Press – 5×5 @ 65#
Kept it light, my shoulders getting used to the barbell position again, felt good
EMOM β 15 min
Min 1 β Slow Russian Twists 10# (~35 seconds per round)
Min 2 β 30 sec Plank
Min 3 β Max SLOW Wave-Offs, 12-13 per round
Yeah that was a burner alright…WAY sweatier than I expected considering how slowly I was moving…
Floor Press x5
35-55-65-70-75-85#
WOD:
EMOM 15min
Min 1: 10 slow Russian Twists (@25#)
Min 2: 30 sec 1 arm plank
Min 3: Max Wave Offs
Thanks Kevin. Good job everyone!
Can’t make it to the gym today
3 Rds
800m run
30 burpees
30 bicycle crunches
22:22
100 walking lunges
Floor Press x5
95#
EMOM 15 min (Orange)
Min 1 β 10 Slow Russian Twists β 25#
Min 2 β 30 sec Plank (last round Blake made us do a 1 min Plank instead)
Min 3 β Max Wave-Offs -15-18-18-20-20
Thanks Blake
Floor Press 5 x 5
95-135-155-165-170
EMOM β 15 min (5 rounds)
Min 1 β Slow Russian Twists β 25#
Min 2 β 30 sec Plank (one arm)… last round full minute 30 sec each arm
Min 3 β Max Wave-Offs
Floor Press 5 sets x5 building
65-70-75-85-90(x4 PR)
EMOM for 15 mins (Purple)
Min 1- 10 slow Russian twists (10#)
Min 2- 30 sec one arm plank (last round was full min plank unbroken π)
Min 3- max wave offs (30-35-35-35-40)
Floor press x5
45/65/65/65/75/75#
Emom 15mins
1- 10 slow Russian twist
2- 30 sec plank
3- max wave offs
Floor press x 5
95#, 105#, 110#, 115#, 125#
EMOM for 15 mins:
1 – 10 slow Russian twist (25#)
2 – 30 sec plank
4 – max wave-off
Floor Press 5 x 5
95-115-125-135-145
EMOM β 15 min
Min 1 β Slow Russian Twists β 25#
Min 2 β 30 sec Plank 1 arm
Min 3 β Max Wave-Offs
Wave offs where the worst. did them fast or tried.
Thanks Kevin!
Floor Press 5 x 5
95-115-125-135-135
EMOM β 15 min
Min 1 β Slow Russian Twists β 25#
Min 2 β 30 sec Plank 1 arm
Min 3 β Max Wave-Offs (5 sets of 40)
Thanks Blake!
Floor Press x5
95#
EMOM 15 min (Orange)
Min 1 β 10 Slow Russian Twists β 25#
Min 2 β 30 sec Plank (last round Blake made us do a 1 min Plank instead)
Min 3 β Max Wave-Offs – Bigly
Thanks Marcel
Floor press – 75/85/90/95/100
WOD:
Russian twists with 25#
One arm plank
Wave offs — 47/47/47/48/47/50
Tempo Press
5 sets of 8 reps Press up fast, bring it down in 5 seconds.
45#
I can’t count so a set was x 9 repsπ
5 rounds for quality
10 Bent over rows (45#)
20 Push Press
30 Double Unders
Did single-single-double
Largest chunk strung together was 13 reps.
Time skipping: 3:00/2:16/2:30/2:23/2:24
That’s going to hurt tomorrow!