13
Feb
Wed February 14th & Thurs February 15th
AMRAP your arms around someone you love. Happy Valentine’s Day! <3
Wednesday Olympic Lifting
hang power snatch
3-3-3-3
snatch push press
3-3-3-3
hang power clean
3-3-3-3
Thursday CrossFit
“Jackie”
For time:
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Women use 35 lbs. barbell, men use 45 lbs. barbell
Post time to comments
Cash-Out:
100 push-ups
Happy birthday Dan!!!
Thank you!!!
BS(3): 255-275-285-290-295
10 min ascending ladder 3,6,9…
Strict pull-ups
Box jumps (used the stack of mats, maybe 28”?)
Sit-ups
15+10
Damn ????????
hang power snatch (55,60,60,60)
snatch push press (60,65,70,75) I modified to push press.
hang power clean (85,90,95,95).
Awesome class, I really enjoy having Liz as a coach! Thank you Liz.
<3 Thanks Lina. Nice job to all of you at 7am today! Keep kicking butt and chasing those goals! :)
10:48 Rx push ups with band assistance
hang power snatch 95
snatch push press 95
hang power clean 105
Amazing Class and amazing music selection….Thanks Liz!!!
A) 5 Rounds
12 Standing See-Saw Strict Press w/ 50# DBs
Max L-Sit between sets (32-27-25-24-14)
B) 5 Rounds FT
20 Goblet Squats 55# KB
10 Burpees
9:34
C is for Curlzzz
A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Wall Climb x 4 reps
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Ring Dips (with or without scaling option) x 12 reps
B.
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
4/5/5/5/5 (started my row late in round 1, and it cost me).
Snatch Push Press from Oly, but I did 5’s accidentally
165-175-185-195(3)
15 min AMRAP
20 C2B Pull-Ups
20 OH Walking Lunges, 50-lb dumbbell
20 hip extensions, 45-lb plate
–3+21
Dip Rehab A Day
Afternoon OG
5RFT
10 push-ups
15 wb (10#, ub)
20 assault bike calories
17:56
Some extra stretching & mobility
Thursday crossfit
8:31 w/air squats
75 push-ups in 10′
7am OLY
hang power snatch triples: 70-75-75-80
snatch push press triples: 85-90-95-100
hang power clean triples: 105-110-115-120
Thanks coach Liz for all of the cheerleading during our lifts!!
oly
HPS 62-67-72-77(f)
snatch PP 52-62-72-72
HPC 92-102-92-92
Overload:
80 dubs
40 cal row
20 dumbbell strict press 35lbs
19:27
WED AM:
5K @ 26min
THU AM:
14:44min rx.boom.
Yeahhhhh buddy!
“Jackie”
7:53 rx, pr
Woah!! Well done Alice, new score in the chalk board!
Booyah!
Jackie: 10:37 (banded pull-ups)
Also 100 knee push-ups
Jackie 13:07 Rx (PR) 13:54 las time
90 push ups in 10min (lots of breaks and talking in between).
“Jackie”
6:02 Rx
100 push-ups complete
“Jackie”
10:58 Rx
(row split 4:00)
75 push-ups (only about 8 full, remainder on knees)
A) 15 Minute AMRAP
Air-Squats
*10 push-ups EMOM starting at :00
469 URx
B) Bent over rows w/ 55# KB
Ugh.
Attention female athletes!
“The Baylor Scott &White Medical Center and the Urology/Gynecology Departments are conducting a survey on female Crossfit athletes as a research study. The purpose of the study is to characterize pelvic floor symptoms in women who participate in regular, high intensity Crossfit workouts.
We are looking female athletes 18 years or older, nationwide, in our study to help us identify urology and gynecology symptoms. Our study is completely ANONYMOUS and will take 5 minutes to complete. At the end of the survey, ladies will have the opportunity to be put in a drawing for an iPad. We would appreciate it if you could help us distribute this survey to your athletes.”
https://www.surveymonkey.com/r/bswcrossfit
CF Kailua
5 rounds: 400m run / 6 G2O @ 135# / 12 C2B
Time: 19:55 rx’d
(That’s right, I ran motherfucker!). No pain!
Jackie: 11:58 Rx
100 push ups: complete
Jackie 12:59rx
45 push ups…then pooped out
8:04 Rx
100 ring push ups with 20lb vest
9:49 rx
100 push ups: check
14:14 RX
6:54 rx
Went out too hard in the rower + sand. Mostly sand.
100 push-ups
7:49 rx. Pr
60 push-ups in the cashout cause ouch
Jackie: 10:13 rx
“Jackie”
1000 meter row
33lb Thruster, 50 reps
30 band pull-ups
13:35
25 knees down push-ups and 25 push-ups 10min
11:40/something RX finally.
Great class thanks Micky and thanks for the push to do my slow single pull ups.
100 push-ups (5 Every 15 seconds/15 seconds rest)10 mins plus
10:53 RX – 1:41 PR
60 push up cashout – mix between regular and scap push ups
11:30 Rx
55 push ups
9:59rx
65 push ups
Jackie: 11:10 rx
74 pushups in 10 min
OLY 65 – 85- 65
Jackie: 15:00 – 23 pullups
94 pushups!