Monday, May 1st

30
Apr

Monday, May 1st

Take note! The gym will be closed on Saturday for the USAW certification class.
Sunday’s schedule will be limited to one morning EWOD and evening open gym.

WOD

5 rounds not for time:
5 Deadlift
30 Wallballs

Attempt to do the wallballs unbroken.

Post deadlift weight and how you partitioned the wallballs to comments.

Extra credit core work
presented by J-Train
50 hollow rocks
50 situps

If you desire, do the extra credit outside of class time, at the gym, at home, or in the sunshine!
We’ll be posting these all throughout May!

87 Responses

  1. Ron

    Rough night sleeping and working all weekend = ease off a little. This one is tougher than it reads. also, havent pulled in a while given back.

    285 x 5, unbroken RX wall balls until sets 4 (1 rest) 5 (3 rests [sandbagged])

  2. Ron

    Rough night sleeping and working all weekend = ease off a little. This one is tougher than it reads. also, havent pulled in a while given back.

    285 x 5, unbroken RX wall balls until sets 4 (1 rest) 5 (3 rests [sandbagged])

  3. LaurenMargaret

    5 Deadlift: 125-125-125-145-145 (thanks to Liz for the encouragement and getting me to leave the 5’s on!)
    30 Wallballs (x5): Unbroken

  4. LaurenMargaret

    5 Deadlift: 125-125-125-145-145 (thanks to Liz for the encouragement and getting me to leave the 5’s on!)
    30 Wallballs (x5): Unbroken

  5. El Capitan

    Crossfit 7 Mile ☀️
    Deadlifts 5s
    305, 325, 345, 365, 385, 405
    Oly power snatch singles
    155, 165,170,175,180, 185

    WOD
    “Karabel”
    10 rounds for time
    3 snatch 135/95
    15 wallballs 20/14
    13:32 Rx’d

  6. El Capitan

    Crossfit 7 Mile ☀️
    Deadlifts 5s
    305, 325, 345, 365, 385, 405
    Oly power snatch singles
    155, 165,170,175,180, 185

    WOD
    “Karabel”
    10 rounds for time
    3 snatch 135/95
    15 wallballs 20/14
    13:32 Rx’d

  7. David Perlow

    DL: 205-215-215-215-215

    20lb wall-ball: 6 breaks total (2 each on 3rd, 4th and 5th rounds)

  8. dtm

    Friday variant
    15 Minute AMRAP
    10 Burpees
    20 DB snatches 50#
    30 Situps
    5+1

    100 Air squats FT
    5 burpees at the top of the minute starting at :00
    3:47

  9. dtm

    Friday variant
    15 Minute AMRAP
    10 Burpees
    20 DB snatches 50#
    30 Situps
    5+1

    100 Air squats FT
    5 burpees at the top of the minute starting at :00
    3:47

  10. Liz

    143-153-153-163-173
    unbroken with 10#. huge improvement from last week when I couldn’t throw the ball!

    extra cred: unbroken hollows + 50 ghds + 10 ghrs

  11. Liz

    143-153-153-163-173
    unbroken with 10#. huge improvement from last week when I couldn’t throw the ball!

    extra cred: unbroken hollows + 50 ghds + 10 ghrs

  12. Darcy

    Deads: 173# all across
    WB: the best part (broke 8x) and only hit the target when Mickey yelled at me ????

  13. Darcy

    Deads: 173# all across
    WB: the best part (broke 8x) and only hit the target when Mickey yelled at me ????

  14. Ashley Moduno

    Did a 3 miler during lunch
    133133-143-143-153 DLs. Did all 5 sets of wall balls in 20-10 (5 total breaks) at 14#.
    Two rounds of extra credit (not unbroken!)
    Partner WOD with ale-ale-handro:
    150 DU’s, 45 OHS (65#), 30 burpee box jumps, 15 rope climbs, 30 bbj’s, 45 OHS, 150 DUs.

  15. jmiz

    285 deads and 3 breaks…but i’m penalizing myself a break for taking too long to start the last round…so 4.

  16. jmiz

    285 deads and 3 breaks…but i’m penalizing myself a break for taking too long to start the last round…so 4.

  17. Jeff

    Cash in: 1 mile run, 5 c2b, 10 PU, 15 squats w/20lb vest

    4 x 315, 1x 325 DL
    WB Unbroken

    Cash out: 1 mile run/walk w/20lb vest

  18. Jeff

    Cash in: 1 mile run, 5 c2b, 10 PU, 15 squats w/20lb vest

    4 x 315, 1x 325 DL
    WB Unbroken

    Cash out: 1 mile run/walk w/20lb vest

  19. JLee

    235-245-245-245-255 normal hook grip

    Only 1st set of WBs unbroken

    The bear did a number on me

  20. JLee

    235-245-245-245-255 normal hook grip

    Only 1st set of WBs unbroken

    The bear did a number on me

  21. Melissa TruHero

    Deadlifts @ 145# – still babying my back but it’s feeling better
    Wallballs unbroken Rx

    Ab cashout ✔️

  22. Melissa TruHero

    Deadlifts @ 145# – still babying my back but it’s feeling better
    Wallballs unbroken Rx

    Ab cashout ✔️

  23. Tapout

    Is it still extra credit if thats all you did?
    50 HR
    5 Sit Ups

    I lime the XC…esp if cant make the gym. Can we make it a regular thing? God forbid I make something up on my own…

  24. Tapout

    Is it still extra credit if thats all you did?
    50 HR
    5 Sit Ups

    I lime the XC…esp if cant make the gym. Can we make it a regular thing? God forbid I make something up on my own…

    1. johanna

      I think I understood what you wrote… yes, extra credit all month! this is all i did today too plus some romwod…

  25. ianvictus

    5 rounds not for time:
    5 Deadlift: 405#
    30 Wallballs: no breaks

    Extra credit core work
    50 hollow rocks
    50 situps

    Done

  26. Kim

    Deadlifts @ 185
    5 breaks during Wall balls… On purpose.
    1st round 19-11, the rest 20-10
    I didn’t think I could maintain 20-10 for that long so it’s a win to me

    Ada is my hero & my role model.

  27. Kim

    Deadlifts @ 185
    5 breaks during Wall balls… On purpose.
    1st round 19-11, the rest 20-10
    I didn’t think I could maintain 20-10 for that long so it’s a win to me

    Ada is my hero & my role model.

  28. dquat

    mobility
    5 min A/B – easy nose breathing pace – 62rpm ~ 67c
    +
    PVC PAILS/RAILS – Shoulder Flexion Sequence
    +
    3 sets:
    A1. Frog Stretch: 60 sec focusing on groin/adductors
    Rest 30 sec
    A2. 10 Deep Breathes in bottom of OHS Position w/ Barbell
    Rest 1 min
    +
    3 sets:
    B1. SA KB OHS: 6 reps/side ~ 1.5pd
    Rest 1 min
    B2. RNT OHS: 10 reps @ 3030 tempo ~ spicy
    Rest 1 min
    *Moderate load KB here working positions
    +
    C. OHS: Build to a moderate single @ 3010 tempo ~ 145,155,175,185,205PR,225x. hard time with proper positions today, bailing fwd on ascent… but not entirely unhappy with number.
    +
    3 sets:
    Prone PVC Pass Throughs: 5 reps
    Rest 30 sec
    Cossack Squat: 6 reps/side – slow & controlled

  29. dquat

    mobility
    5 min A/B – easy nose breathing pace – 62rpm ~ 67c
    +
    PVC PAILS/RAILS – Shoulder Flexion Sequence
    +
    3 sets:
    A1. Frog Stretch: 60 sec focusing on groin/adductors
    Rest 30 sec
    A2. 10 Deep Breathes in bottom of OHS Position w/ Barbell
    Rest 1 min
    +
    3 sets:
    B1. SA KB OHS: 6 reps/side ~ 1.5pd
    Rest 1 min
    B2. RNT OHS: 10 reps @ 3030 tempo ~ spicy
    Rest 1 min
    *Moderate load KB here working positions
    +
    C. OHS: Build to a moderate single @ 3010 tempo ~ 145,155,175,185,205PR,225x. hard time with proper positions today, bailing fwd on ascent… but not entirely unhappy with number.
    +
    3 sets:
    Prone PVC Pass Throughs: 5 reps
    Rest 30 sec
    Cossack Squat: 6 reps/side – slow & controlled