9
Jun
Saturday, June 10th
Heads up! Sunday’s 10:30 CrossFit WOD will meet at the gym, but we will leave right away for the track beside Yankee Stadium. There is no 11:30 workout.
KHour WOD
7 rounds for time:
21 unbroken wallballs
9 box jumps, 30/24″
1 rope climb
Post time to Comments.
????is there still og?
Yes!
Oops I confused what day we were talking about because I read this last night
FS, 4×[email protected]
Tabata:
Pullups
Dips
19:52 rx’d
22:19 with 10# wb and scaled 3 rope “pull ups” for the rope climb
WoD 22:38 RX ooooofta
3 rounds of 20 cals assault bike, 20 cals row
65 casual calories assault bike while watching the next class
50 abmat situps
24:30 Not Rx because I had to break on the wall balls the last 3 rounds
32:07, 24″ box and 3 rope ascents
19:55 on 20″ box
12:27 RX
Family workout
5 rounds not for time
50m swim
20 pvc snatches
20 push-ups
7 swing set pull-ups
7 sets of 2 complexs
Pausing deadlift below knee + mid thigh + power clean
On the pausing clean deadlift, we have two pauses:
Pause 1 – Just below the Knee. As this point in the pull of the ground, we want shins vertical with the shoulders over the bar. Lats are on here. As a cue, think of squeezing your armpits tightly closed.
Pause 2 – Mid-thigh, or jumping position. Shoulders are still ever so slightly over the bar, with the weight still back towards our heels.
135, 185, 195, 215, 225, 235
Hurricane
3 rounds
800m run
21 power cleans 155/ 105
18:09 Rx’d
18:24
10# wall ball and 3 rope ascents
12:27 rx
Thursday wod
21-15-9 DL/row cals
5:40 rx
Parallette HSPU to ab mat and 35# plate (modest deficit)
Accumulated 25 strict nft
Central Park lunch rx
OTM x 12 (4 Rounds): 60% of Front Squat
Minute 1 – 4 Front Squats @ 105# @ 60%
Minute 2 – 8 Back Squats @ 105# @ 60%
Minute 3 – Rest
7 sets of 2 complexs
Pausing deadlift below knee + mid thigh + power clean
On the pausing clean deadlift, we have two pauses:
Pause 1 – Just below the Knee. As this point in the pull of the ground, we want shins vertical with the shoulders over the bar. Lats are on here. As a cue, think of squeezing your armpits tightly closed.
Pause 2 – Mid-thigh, or jumping position. Shoulders are still ever so slightly over the bar, with the weight still back towards our heels.
75-75-75-85-85-85-95
Hurricane
3 rounds
800m run
21 power cleans 155/ 105
18:52 Rx’d
Rowed 800 meters
Saturday wod performed Friday
16:20Rx
Saturday wod performed Friday
16:20Rx
Cash in
Tabata Back Extensions w/ 25# bar. Had to drop the bar on rounds 6,7, and 8
Amy Winehouse Knee Rehab
3×5 155#
Yesterday’s Plate WOD
13 min flat. All Unbroken. Needed over a minute for transitions.