3
Jul
Tuesday, July 4th
Reminder: The gym is open for open gym today from 10am-12pm.
Happy Independence Day!
WOD
For time:
Swim 1,000 meters
OR
Run 4,000 meters
OR
Row 5,000 meters
OR
Bike 10,000 meters
Post time to Comments.
“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong attitude.” – Thomas Jefferson, maybe
If anyone be one wants to do a few CP bike loops, I will be at Engineer’s Gate at 6am for a 6:10 rollout.
Interested parties should hit me up.
Possible 10k run at about 8:15am.
Also, Lasker pool is open. Get your laps in.
If anyone be one wants to do a few CP bike loops, I will be at Engineer’s Gate at 6am for a 6:10 rollout.
Interested parties should hit me up.
Possible 10k run at about 8:15am.
Also, Lasker pool is open. Get your laps in.
Not Jefferson
https://www.monticello.org/site/jefferson/nothing-can-stop-man-right-mental-attitude-spurious-quotation
Prove it! Who’s the real author?
I chose the swim.
Just about 32 minutes as rx’d.
OG:
Sunday Oly with the ladies
30 min every 3 mins
3 OHS @105
3 Power Cleans @105
every rep was challenging and beautiful.
OG:
Sunday Oly with the ladies
30 min every 3 mins
3 OHS @105
3 Power Cleans @105
every rep was challenging and beautiful.
Thrusters 3-3-3-3-3
135-145-155-155-155
100 ghd’s / 25 strict ring dips
15 minute amrap:
15 WB
15 HPS (75#)
15 BJ (24″)
15 PP (75#)
15 Cal row
9 cals short of 3 rounds
OG:
Sunday Oly with the ladies
30 min every 3 mins
3 OHS @80, last 2 rounds 85
3 Power Cleans @95
15 min amrap-2+22
15 wall balls
15 HPC
15 box jumps
15 push press
15 cal row
OG:
Sunday Oly with the ladies
30 min every 3 mins
3 OHS @80, last 2 rounds 85
3 Power Cleans @95
15 min amrap-2+22
15 wall balls
15 HPC
15 box jumps
15 push press
15 cal row
Sundays Oly workout with The Amazons:
Every 3 mins for 30 mins
3 power cleans and 3 overhead squats
Power cleans @ 115
OHS @ 93#
OG:
Sunday Oly with the ladies
30 min every 3 mins
3 OHS @105 (failed the first few tries!)
3 Power Cleans @105
5k row 27:17 but wasn’t really going for time. Stopped to help m’lady Sally out with push ups around 500m but got back on right after
50 push ups 2:10 30-10-5-5
I must have my days mixed up, is it Sunday or Tuesday?
It’s Tuesday but we are a big ol group of slackers. And by that, I mean I was reaaaalllly hung over on Sunday 🙂
OG:
Sunday Oly with the ladies
30 min every 3 mins
3 OHS @105 (failed the first few tries!)
3 Power Cleans @105
5k row 27:17 but wasn’t really going for time. Stopped to help m’lady Sally out with push ups around 500m but got back on right after
50 push ups 2:10 30-10-5-5
I must have my days mixed up, is it Sunday or Tuesday?
It’s Tuesday but we are a big ol group of slackers. And by that, I mean I was reaaaalllly hung over on Sunday 🙂
5 Rounds:
300M run
25 push-ups
50 air squats
~17min *clock malfunction
Hollows and planks before the beach.
Run 4,000 m: 22:43
OG DLx3 205-235-265 [email protected]
Pressx3 85-95-115 5×[email protected]
curls and bro stuff
Drop in at Crossfit PHL
3rft
800m run, 30 cleans 65#, 30 burpees
33:40 rx
First round was 8:30…and then what I thought was good pacing was certainly not. Very humbling.
And Matt, re: Jefferson quote – if you read it, you’ll see it’s from the 1948 equivalent of a chain email.
Sunday lady Oly
Cleans and OHS at 95
3 of each every 3 minutes for 30 min
50 push-ups: 10-10-10-10-6-4 (thanks to Ashley for the tips)
Sunday lady Oly
Cleans and OHS at 95
3 of each every 3 minutes for 30 min
50 push-ups: 10-10-10-10-6-4 (thanks to Ashley for the tips)
4000m run – 19:00
Nice pace!