26
Dec
Wed, Dec 27th and Thurs, Dec 28th
Sorry for the inconvenience, Thursday night’s 7pm and 8pm classes are cancelled this week.
Wednesday Oly
Front squat 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Thursday CrossFit
10 rounds:
1 minute row for distance
90 second rest
Post all ten distances to Comments.
New Year’s Weekend Schedule
Friday — Regular Schedule
Saturday — Regular Schedule
Sunday – TBD
Monday – 10am-12pm Open Gym
Tuesday – Regular Schedule
Hello friends, Ill be in the gym from 530-7ish today (12/26) if anyone feels like coming in for a bit. -Derek
.com
99 snatch
127 situp
190 lunges
416 total
Crossfit Birkenhead – badger
3 rft 30 squat clean 30kg, 30 pull ups, 800m run
33:04. First round accidentally ran 1200m because I got lost and then last round was 3 pull ups -> rip -> 27 ring rows. Was on track to finish around 36ish
Hotel wod
1/2 mile elliptical machine
20 burpees
20 air squats
20 V-ups
20 push ups
30 minutes
4 rounds + 1/2 mile
.com from 12/18
21-15-9 back squat at bw
7-5-3 rope climbs
8:52 @ 175 and no jump on climbs
(16&5, 15, 9)
4 rds of 8 bulg squats ea leg, 12 band face pulls
Oly
Front squat singles
125×3 – 130×4 – 135×3
Max DU: 7
WOD: 20 Wallballs @20 + 10 strict PU in 10 min AMRAP
3+16.
Z-bar curl 3 x 8-10 @55
1k row 2:04 4:19
40 ohs
75 box jumps
1k row 4:30
Press + Push Press
33(5+5)- 45(5+5)- 55(3+3)- 60(3+3)- 65(3+3)
70(2+2)- 75(2+2)- 80(1+1)- 85(1+1)
FS 165-175-185-195-205-215-225-235-245-255-265(f)
17.5 – 10 Rounds
9 [email protected]
35 Dubs
15:40
Open training!
Crossfit Aevitas upstate
10 mins to find a max clean
135#
Gwen, scaled to just power cleans
95# no fails
.com
2:48
2:38
2:31
2:36
2:30
RIP Sir
Wayne, Maine outdoor fitness
5 rounds
5 tree pull-ups
15 air squats
— wanted more rounds but wrist and tree weren’t cooperating
5 sets of 20 pushups
6×5 Single Arm strict press w/ 24kg DB
Tabata KB Swings w/ a new 55# KB from Stanta
10 reps every round
OG
Front Squats from 155 up to 215 and then my left arm went numb and completely gave out … ????. Now I know what my ulnar nerve is
ADD style accessory work including…
Thoracic Mobs, Strict chins/pull ups, Ring dips, GHD Sit Ups, Hip Extensions
Frontsquat: 85(x3) 95(x3) 100(x3) 105 (2 ugly failed attempts)
practiced kipping on t2b
practiced DU
Partner wod with Sally
100 push ups
100 jumping air squats
100 sit ups
100 dumbbell snatch (S) / dumbbell push press (B)
Thursday :
Am mountain biking
Pm 8×2 pause squats worked up to 68.5kg
Back to US now!
WED PM:
treadmill run 2.1mi
THU AM:
Lo: 264 Hi: 290 Total: 2771
290-285-283-278-264-273-280-273-266-280
Thursday AM
268-264-266-265-260-259-258-254-252-252
high: 268
low: 252
total: 2,588
Thursday Row (meters):
High: 306
Low: 286
Total: 2,950
Splits: 305-306-304-300-293-291-287-287-286-291
High: 263
Low: 230
Total: 2430
Low 253
High 272
Total 2626
Paused Bench 3×[email protected] 4×[email protected] 5×[email protected]
DL 3×[email protected]
Squat 3×[email protected]
Thursday WOD Low – 266 High – 291 Total 2728
CF Gymnastics Wod – 100 Strict Pull Ups
Also 100 Push ups yesterday and 100 push ups today
Low: 220
High: 242
Total: 2269
21-15-9
Hang Squat Cleans – 50# DBs
Burpees
8:52 URx
Curlzzz to get started on the 2018 gunzzz
High: 310
Low: 257 (6th minute) biiit of a dropoff
Total: 2744
Most in between splits around 265
Wed
Airbike 5-4-3-2-1 minutes with 1 min rest between
(Trying to get ready for a bike ride and this cold weather is really not helping)
Front squat 135×7 165×6 185×5 185×5 185×5 (every 2min first 3, then every 3min)
Thurs
Erg workout
335m high, 299m low, 3076 total
Establish heavy bench triple : 180
Take 75% of that number and perform 3 max rep sets : 15 – 12 – 10
Accessories:
4x:
8 Curls R/L
8 Supine Shoulder/scap rotation and retraction
Thursday Row (meters):
High: 270
Low: 236
Splits
270-259-250-244-241-236-247-244-246-253
Total: 2450
High 252, low 239
244-252-252-245-247-243-242-244-239-233
Did in Vail. Rest intervals 1:30 of gasping for breath.
total 2228
low 217 high 233