Wed, Dec 20th and Thurs, Dec 21st
Heads up! The 7 and 8pm classes are cancelled Thursday night due to the Holiday Party!
Come to Earl’s at 7 and hang out!
Wednesday Oly
Snatch
2-2-2-2
Snatch Balance
3-3-3-3
Thursday CrossFit
Back squat
10-8-6-4-2 reps
Shoulder press
10-8-6-4-2 reps
Deadlift
10-8-6-4-2 reps
Perform all 15 sets on a 2-minute pace. That means there will be exactly two minutes between the start of your last set of presses and your first set of deadlifts. Warm-up to your starting weights for all three exercises, make a plan, and get after it.
Post loads to comments.
Holiday Schedule
Friday – morning classes only
Saturday – 10:00am 12 Days of Christmas WOD, 11:00 to 12:30 Open Gym
Sunday – Closed for Christmas Eve
Monday – Closed for Christmas
Tuesday – Closed day after Christmas
12 Days 2017
29:07 rx
12 days of Christmas
45:12 r
Ho Ho Horrible ????
12 days of Christmas: 33:15 at 75#
12 Days of 2017
39:00 rx
Snatch: 50-55-60-65
Snatch bal: 65-70-75-75
Good job 12 day of xmas crew!!
5×5 ring-dips
5×3 press @ 75#
2017 12 days of xmas @115#
31:49
2017 12 Days of Christmas @ 73#
Woof
43:41
Woof.
Snatch up to 185(1)
FS up to 215(1)
Tabata hollows
Drop in at reebok crossfit Canterbury
5rft 20 cal row & 30 weighted abmat sit ups 15kg
20:31rx. Had to stop every rep at the end from the horrific raspberry. Shower after rx+
Back Squat 3×5 @ 225#
50 GHD’s with 10lb plate
500m Row
30 x Push Press @ 25#
20 Jumping C2B
21:08!
Cash Out:
Z Bar Curl 3 x 10 @ 55#
Biceps Concentration 3×8 @ 20#
Yesterday’s wod at OG
20:06 rx.
Jumping c2b to the lower bars.
Some impressive times yesterday ????
12 days of Xmas
49:30 RX
So bad
Rule #1 don’t do WODS Solo
rule #2 don’t do WODS with one working leg
rule #3 don’t do Xmas WODS
Baseline 9 minutes 30 seconds.
I want to fall over. I need food.
Double unders grrr ???? practice i may have gotten a few. So many single to get a double.
Oly 83 balance 68 so much to practice
WED AM:
CP 5K @ 25:12 / 8:11min mi
THU AM:
BS: 95-120-140-160-180# (695)
SP: 65-75-80-80-85# (385)
DL: 135-185-215-215-225# (975)
BS: 215(10)-235(8)-245(6)-255(4)-265(2)
Press: 95(10)-105(8)-115(6)-125(3)-130(2)
DL: 225(10)-245(8)-265(6)-285(2)-285(2)
Need to work on staying neutral coming out of the squat- was shifting left
DL def myself leaning forward on the set of 4 so dropped it and stayed at that weight for the 2 rep
BS: 155 175 195 215 235
Press: 85 95(6) 95 95 95 – The reps just naturally dropped w/o adding weight… #efficiency
Deadlift: 185 205 225 245 255
Math Rx+
BS: 115(10)-125(8)-135(6)-145(4)-155(2)
SP: 50(10)-55(8)-65(4)-65(4)-70(2)
DL: 145(10)-155(8)-165(6)-175(4)-185(2)
7 Rounds FT
4 Farmers Carry apartment laps w/ 50# DBs
1 minute plank
14:54
*Today was supposed to be a rest day but I might be forced into one tomorrow so I decided to put in a little work.
.com
6+10 rx
Alternated arms each round
This would be a good one for you DSquat..put all your single arm shoulder stuff on display
CrossFit Los Altos
Back squat 3×5 @60kg
Metcon: 20:01 @35kg
800 Run
3 Rounds of DT
400 Run
2 Round of DT
200 Run
1 Round of DT
BS- 235-240-260-280-300
SP- 95-105-115-125-145
DL- 295-300-330-360-405
strong
Thursday:
Backsquat – 195
Shoulder press – 95
Deadlift – 245