17
Feb
Saturday, February 18th
If you haven’t yet signed up for the CrossFit Open, do it today!
Here’s who’s participating so far.
WOD
For time:
Fran
1-mile run
Fran is 21-15-9 reps for time of 95/65-lb. thrusters and pull-ups. Complete Fran before running the mile.
Post time to comments.
Good Luck to our amazing Metropolis athletes competing in the Battle of the Fittest 4 competition at EVF Performance Crossfit Columbus Circle today!
Comp is going from 10am-5pm if you can go cheer them on!
Go get ’em Rekas, Alice, JoJo, Eroc, Carlos, and CLoudon!!
Can’t wait!
Thanks to all the crossfit metropolis peeps for coining out and supporting all the athletes! You rocked.
Back at it:
100 pullups – 13:00
2 min rest
100 dips – 10:38
Tabata hollows
Back at it:
100 pullups – 13:00
2 min rest
100 dips – 10:38
Tabata hollows
As rx’d 3:58 “Fran”, 11:33 Total
“‘CrossFit'”, comes through molding men and women that are equal parts gymnast, Olympic weightlifter, and multi-modal sprinter.” -Greg Glassman
#softyrestday
As rx’d 3:58 “Fran”, 11:33 Total
“‘CrossFit'”, comes through molding men and women that are equal parts gymnast, Olympic weightlifter, and multi-modal sprinter.” -Greg Glassman
#softyrestday
2 rounds of time:
25 Dumbbell push press 50/30
50 pushups
75 situps
17:01
*Enhanced from 30/40/50
Cash-out: Curls for the girls
2 rounds of time:
25 Dumbbell push press 50/30
50 pushups
75 situps
17:01
*Enhanced from 30/40/50
Cash-out: Curls for the girls
18:37 rx
Fran: 7:45rx – first time
18:37 rx
Fran: 7:45rx – first time
16:45, rx 6:33 Fran PR
16:45, rx 6:33 Fran PR
19:40, 8:33 scaled pull-ups 9-7-5
19:40, 8:33 scaled pull-ups 9-7-5
26:19, 13:33 95# and ring rows
26:19, 13:33 95# and ring rows
17:50, Fran was like 6min (i think). Scaled pull-ups 9-7-5. Mile was more of a walk/run type situation
17:50, Fran was like 6min (i think). Scaled pull-ups 9-7-5. Mile was more of a walk/run type situation
20:01 fran 9:38 53# band assisted pull ups
20:01 fran 9:38 53# band assisted pull ups
15:50 rx (6:28 Fran)
15:50 rx (6:28 Fran)
19:17 Rx (8:40 Fran)
First Fran. Thought I left some air in my lungs for the run but false.
My MVP vote goes to Andy
Seconded
19:17 Rx (8:40 Fran)
First Fran. Thought I left some air in my lungs for the run but false.
Seconded
14:38 (6ish for Fran @63 w rr)
great workout/combo !!
14:38 (6ish for Fran @63 w rr)
great workout/combo !!
13:00 RX
5:30 Fran
13:00 RX
5:30 Fran
14:20 Rx (5:15 Fran- PR)
I committed my brain (and legs and shoulders) to doing the thrusters unbroken. Had to break the pull ups in two sets for the 21 and 9, and had to do three sets for 15. Overall felt good. I’ll be coughing for a while.
That run though. Ugh. Pretty day at least.
Nice Andy!!!
14:20 Rx (5:15 Fran- PR)
I committed my brain (and legs and shoulders) to doing the thrusters unbroken. Had to break the pull ups in two sets for the 21 and 9, and had to do three sets for 15. Overall felt good. I’ll be coughing for a while.
That run though. Ugh. Pretty day at least.
Nice Andy!!!
Bench Press
10-5-3-1-1-1-3-5-10
175-195-205-215-225(f)-225-205-195-175
100 dead hangs nft
Bench Press
10-5-3-1-1-1-3-5-10
175-195-205-215-225(f)-225-205-195-175
100 dead hangs nft
Press: 5×3 @ 125#
Wod: “Nicole” (20 minutes, 400m run, max pull ups)
22/16/14/12/12/10: 86 total pull ups *PR of 15 pull ups
7/24/2013: 19/16/12/12/12: 71
Press: 5×3 @ 125#
Wod: “Nicole” (20 minutes, 400m run, max pull ups)
22/16/14/12/12/10: 86 total pull ups *PR of 15 pull ups
7/24/2013: 19/16/12/12/12: 71
Made up yesterday’s WOD at OG:
5×3 at 140. Woof.
Metcon at 105#, got through 5 in the round of 12
Made up yesterday’s WOD at OG:
5×3 at 140. Woof.
Metcon at 105#, got through 5 in the round of 12
Back Squats 185/195/205/195/185
Trying to fix some form issues
Superset Pull-ups c2b (small Kip)
7/7/6/6/6
Thursday’s WOD at 135#
Completed 12 kipping handstands
Shoutout to all the competitors today!
Back Squats 185/195/205/195/185
Trying to fix some form issues
Superset Pull-ups c2b (small Kip)
7/7/6/6/6
Thursday’s WOD at 135#
Completed 12 kipping handstands
Shoutout to all the competitors today!
10:45 @ 63lb with the run times was like 21:00 and change…
Amazing Watching Liz, Jojo, Alice, Chris, Eroc, Carlos You Guys Killed it Job!!! ????????
Thanks so much for coming out, really meant a lot!
10:45 @ 63lb with the run times was like 21:00 and change…
Amazing Watching Liz, Jojo, Alice, Chris, Eroc, Carlos You Guys Killed it Job!!! ????????
Thanks so much for coming out, really meant a lot!
First, shoutout to everyone in the competition – you guys were all awesome! And congrats to Chris and Eroc for placing! ????????????????????????Still think Eroc was robbed of the title…
Anywho, modified Fran 42-30-18 squat jumps 21-15-9 ring rows. 7:07 + run was 18:07. Did a modified workout on Friday too of air squats and push-ups.
And I finally registered for the Open. ????????
Thanks ???????? for coming out and cheering us on!
Thanks for all the cheers… for sure Eroc was robbed,
Guy could not even do pistols.
First, shoutout to everyone in the competition – you guys were all awesome! And congrats to Chris and Eroc for placing! ????????????????????????Still think Eroc was robbed of the title…
Anywho, modified Fran 42-30-18 squat jumps 21-15-9 ring rows. 7:07 + run was 18:07. Did a modified workout on Friday too of air squats and push-ups.
And I finally registered for the Open. ????????
Thanks ???????? for coming out and cheering us on!
Thanks for all the cheers… for sure Eroc was robbed,
Guy could not even do pistols.
Fran: 18:48 @ 65lb
Fran: 18:48 @ 65lb
Fran: 13:50 @ 65lbs
+ mile: 23:23