9
Feb
Friday, February 10th
WOD
“Diane”
21, 15 and 9 reps for time of
Deadlift, 225/155
Handstand Pushup
Compare to 9/14/17. Post time to Comments.
Cash-Out
10 Minute EMOM
Even: 5-10 Ring Dips
Odd: 40 second hollow hold
WOD
“Diane”
21, 15 and 9 reps for time of
Deadlift, 225/155
Handstand Pushup
Compare to 9/14/17. Post time to Comments.
Cash-Out
10 Minute EMOM
Even: 5-10 Ring Dips
Odd: 40 second hollow hold
8:11 @ #155 and push/u
ring hold + scaled hollow
Diane:
8:56 rx’d (PR of 34 seconds)
Deads felt amazing at 21, rough at 15, and fucking miserable at 9.
HSPU felt great.
Cash-Out:
7 strict ring dips
Superman hold (I am incapable of doing anything ab related for a few days)
I just want to give a huge shout out to Jason Gordon. This morning we were running late to work and still trying to dig our car out. Along comes Jason with his shovel and he was happy to help. Just another reason why I love our community. Thank you Jason!
Way to go Jason!
It was no problem at all! I ended up having a snow day today…so 10 AM crossfit and 4 day weekend!
Diane Rx: 9:57 (PR-first time finishing)
Cash-out: 5 strict ring dips and 1 round then scaled hollow holds
Jason 😉 you rock!
Aw way to go! And yay for snow days! ????
I just want to give a huge shout out to Jason Gordon. This morning we were running late to work and still trying to dig our car out. Along comes Jason with his shovel and he was happy to help. Just another reason why I love our community. Thank you Jason!
Way to go Jason!
It was no problem at all! I ended up having a snow day today…so 10 AM crossfit and 4 day weekend!
Diane Rx: 9:57 (PR-first time finishing)
Cash-out: 5 strict ring dips and 1 round then scaled hollow holds
Jason 😉 you rock!
Aw way to go! And yay for snow days! ????
5 rounds NFT, easing back into it
10 deadlifts, 165
20 hspu
Cash-Out: dips-check; hollows-made it first two rounds, then scaled
5 rounds NFT, easing back into it
10 deadlifts, 165
20 hspu
Diane:
8:07 rx (pr)
Cash-Out:
kipping ring dip work
6-3 | 6 | 7 | 7 | 7
hollow holds – moved to arms by sides in round 3
Maybe mention just how big of a PR this was……
(5min 58sec faster, thanks Brian)
7:48 knee push ups & handstand holds
10 minute EMOM
Odd: Max push-ups (51*/22/21/20/19)
Even: Max L-sit (22/13/13/11/10)
*PR
Bonus L-sits as a cash-out because they were not up to standard after doing push-ups.
10 minute EMOM
Odd: Max push-ups (51*/22/21/20/19)
Even: Max L-sit (22/13/13/11/10)
*PR
Bonus L-sits as a cash-out because they were not up to standard after doing push-ups.
Scaled Diane 225# 21-15-9 deadlifts in 11-10, 5-5-5, 9 : 9-7-5 HPU in 1 or 2 at a time 13:26
Cash Out EMOM 5 dips x 5 & 40 sec hollow holds x 5
Deadlift: 135
Handstand Pushup using a box
8:09
Yes, Rx I said. So pumped, Katie has watched me struggle on HSPU, she has witnessed my improvements from 10lb plate, to Abmat and NOW RX. My biggest cheer leader at our 10am class Fridays
EROC Rx HSPU can you believe it.
Diane 10:27Rx WEPA!!!! Never done Diane before.
Sorry coach Johanna got YA!
Cash out:
Ring dips: 9, 10, 10, 10, 10
Hallow Holds: 5×40 sec made it to all 5rds. Today is a great day!
Vieja strong ???????? Congrats!!!
Heck yeah – congrats!
Go! Go! Go! Great job.
Yes, Rx I said. So pumped, Katie has watched me struggle on HSPU, she has witnessed my improvements from 10lb plate, to Abmat and NOW RX. My biggest cheer leader at our 10am class Fridays
EROC Rx HSPU can you believe it.
Diane 10:27Rx WEPA!!!! Never done Diane before.
Sorry coach Johanna got YA!
Cash out:
Ring dips: 9, 10, 10, 10, 10
Hallow Holds: 5×40 sec made it to all 5rds. Today is a great day!
Vieja strong ???????? Congrats!!!
Heck yeah – congrats!
You were amazing Jojo!
Go! Go! Go! Great job.
3 rounds:
20 Lsit pullups
75 air squats
– 14:10ish (clock malfunction)
Its cold as a mofo out. Lots of shoveling today. Anybody remember the “virtual shoveling” WOD way back when on .com??
3 rounds:
20 Lsit pullups
75 air squats
– 14:10ish (clock malfunction)
Its cold as a mofo out. Lots of shoveling today. Anybody remember the “virtual shoveling” WOD way back when on .com??
Diane 9:43 (155/ Push Ups / handstand hold)
Diane 9:43 (155/ Push Ups / handstand hold)
Deadlift 3s
335, 365, 385, 405
T & G power snatch doubles
135, 145, 155, 160, 165, 170
Metcon competition wod
For time
20 cal row
20 power snatch @125
20 cal row
3:41 rx
10 min emom
Odd 10 C2B
Even 10 strict hspu
Deadlift 3s
335, 365, 385, 405
T & G power snatch doubles
135, 145, 155, 160, 165, 170
Metcon competition wod
For time
20 cal row
20 power snatch @125
20 cal row
3:41 rx
10 min emom
Odd 10 C2B
Even 10 strict hspu
Diane: 7:52 Rx
because JoJo called me out =P
ring dips, practicing cycling: 5-4-3-3-4
hollow holds were scaled pretty much immediately
For real… man I thought I had you!!!
You and Alice ???????????????????????? and fast!!!
Awesome, but don’t you worry I’m gunning for you!
Bring it!!!
Diane: 7:52 Rx
because JoJo called me out =P
ring dips, practicing cycling: 5-4-3-3-4
hollow holds were scaled pretty much immediately
3:50 rx
pr (????????) get it?
5:44 last time
You do that every time. Of course we got it by now brah.
Not everyone is as quick as you!
😉
3:50 rx
pr (????????) get it?
5:44 last time
You do that every time. Of course we got it by now brah.
Not everyone is as quick as you!
😉
6:18 @155# and graduated to box, piked push-ups. Focused on pushing head thru at the end of each rep. Baby steps.
Dips
3.3.2.2.2 (slowly comin along with these!)
Hollow holds were comical. Struggle to keep my lower back down is real. IMTOOLONG
6:18 @155# and graduated to box, piked push-ups. Focused on pushing head thru at the end of each rep. Baby steps.
Dips
3.3.2.2.2 (slowly comin along with these!)
Hollow holds were comical. Struggle to keep my lower back down is real. IMTOOLONG
Diane 5:08
Rx on DL’s @ 155.
I don’t have HSPU’s yet, so pike push-ups on the box. Unbroken on push-ups.
DL’s were 21, 8 & 7, 5 & 4 with form. ????
**Moving to HSPU’s or something closer next time.
Oh yeah and got all 5 of those hollow holds. Holla!
Ring dips 5, 4, 4, 3, 3 strict and best I could do.
Diane 5:08
Rx on DL’s @ 155.
I don’t have HSPU’s yet, so pike push-ups on the box. Unbroken on push-ups.
DL’s were 21, 8 & 7, 5 & 4 with form. ????
**Moving to HSPU’s or something closer next time.
Oh yeah and got all 5 of those hollow holds. Holla!
Ring dips 5, 4, 4, 3, 3 strict and best I could do.
8:10 – 165 Dead lift. Handstand pushups from box.
Did 1 ring dip per set then hold at bottom.
Wish I was as strong as Johanna!!
Hspu always a goat for me but last time I did this with with regular push-ups and the time before that I just did handstand holds
“Diane” 6:19 @ 155# and feet on box pike push-ups
Cash out: started out with 5 strict ring dips and tx hollow hold but then practiced kipping technique and scaled hollows to one leg after a few seconds.
Wish I was as strong as Johanna!!
Hspu always a goat for me but last time I did this with with regular push-ups and the time before that I just did handstand holds
“Diane” 6:19 @ 155# and feet on box pike push-ups
Cash out: started out with 5 strict ring dips and tx hollow hold but then practiced kipping technique and scaled hollows to one leg after a few seconds.
diane w/ negative push ups from 20″ box onto wooden parallettes
5:09 @155#
cash out – 5/5/5/4/3 and hollows fell apart
diane w/ negative push ups from 20″ box onto wooden parallettes
5:09 @155#
cash out – 5/5/5/4/3 and hollows fell apart
Diane 9:01 DL 123#/knee push-ups/handstand hold
Y’all who Rx’ed it in crazy times are beasts. ????????????????
Cash out: ring hold? Not sure if that’s what it’s called.
Hollow holds were scaled pretty quickly.
Diane 9:01 DL 123#/knee push-ups/handstand hold
Y’all who Rx’ed it in crazy times are beasts. ????????????????
Cash out: ring hold? Not sure if that’s what it’s called.
Hollow holds were scaled pretty quickly.
Diane 8:13 113# pushups
Diane 8:13 113# pushups
7:43
DL-Rx
HSPU-1abmat -modified rounds- 9-7-5. Did first 5 strict , then kipped the rest. On the last round, had to bring in a second abmat for the last 3. When the shoulders go, they go but definite improvement moving to the single abmat.
7:43
DL-Rx
HSPU-1abmat -modified rounds- 9-7-5. Did first 5 strict , then kipped the rest. On the last round, had to bring in a second abmat for the last 3. When the shoulders go, they go but definite improvement moving to the single abmat.
Open Gym on Saturday
Diane
21 – 15 – 9
Deadlifts @ 155#
Knee Push Ups
7:51
10m EMOM
Odd: Accumulate 30 seconds static hold on GHDs
Even: 8 GHD Sit Ups
Open Gym on Saturday
Diane
21 – 15 – 9
Deadlifts @ 155#
Knee Push Ups
7:51
10m EMOM
Odd: Accumulate 30 seconds static hold on GHDs
Even: 8 GHD Sit Ups
8:44
DL: forgot
HSP: lmao (i did push ups on the ground and then attempted to do handstand holds for comedic relief)
RD: Negatives
8:44
DL: forgot
HSP: lmao (i did push ups on the ground and then attempted to do handstand holds for comedic relief)
RD: Negatives