Jordy about to damage to a Barbell!
Warm Up and Mobility
Movie Clue – Flash Gordon
“Christine”
Three rounds for time of:
Row 500 meters
12 Deadlifts @ body weight
21 Box jump 20″
CrossFit Bench mark workout
Strength Numbers
Just a quick note guys about the strength numbers currently. Because of the Open our training has been more segmented because leading up the unknown workouts at each week. This has left the strength to be in the beginning of the week only and we didn’t hit nearly as much as we typically do. Now that we are normal schedule those weights that feel super heavy now will get back to feeling ‘Normal” in no time. Also the programming in the Metcons is also being shifted towards more strength at times, so you may be more sore than normal. As always properly recovery , take appropriate time off and don’t over train . Bring on Beach Season!!
“Christine”
10:50 – BW (180#)
Would’ve been 175# if it wasn’t for Easter. Good benchmark WOD. Deadlifts were actually the easiest part. Great job 5am. Big class too.
“Christine”
11:50 – BW @ 215#
Great job everyone. Thanks PJ. Have a great day.
“Christine” – 14:08
Row 500 meters
12 Deadlifts @ 105# obv my body weight…NOT! I added wrong and so the # on the whiteboard is wrong. OOPS
21 Step ups
Awesome 6 am class – everybody did a great job! Thanks PJ!
Christine – 14:43 (75#)
This was a b*tch but in a good way. Awesome class, thanks Mike 🙂
Looked great Meg!
Christine- 15:34 (i think) @ 175# BW
This is my 4th time with the bad b*tch Christine. I always dread when she comes around. Although this time I’m pretty happy with it bc I PR’d my time by over a minute. Great job 430!
Nice job Marie!!
195#
“Christine” is as spicy as they come.
That’s what I gotta say about that
“Christine” was a little….
12:40 on this one using 245# dead’s & step ups (knee) but felt great to get this one under my belt! Can’t wait to repeat this one down the road!
Christine: 12:39 @205#
Nice metcon…felt good today
Great job 7pm!! thanks Mike
15:05 using 235#
Surprisingly the box jumps were the most challenging but deadlifts felt pretty good. Great job 430 peeps!!
1900 class
Sorry coach, I forgot to post on the board, but I’ll post online!
“Christine”
12:37
#165
DL felt good!
Thank you Mike, awesome coaching!
Post online! 🙂
“Christine”
12:00
165#
Ouch! She is a mean lady!
Nice 930am and forgot to post until now haha!
Thanks Sarah!
Christine WOD- 15:41. I went lighter on weight for the deadlifts,115#… Still going slow with adding on poundage to the bar with my back and all…but I’ll get there soon enough!
Great class Mike! Awesome job 6pmers!
Looked solid and smooth Judy!