Caption this!
Warm Up and Mobility
Strength
Strict Press
5×3
Gymnastics / Skill
3 RNFT
Pull Up Practice
5-10 Wall Squats
Open offseason
3 RNFT
Big set of Strict T2B
Big Set of Unbroken HSPU’s
Triple Box Jump
“Shenanigans”
Tabata of
Box Jump Overs 24/20
immediately into
Tabata of
KB Swings 70/53
Immediately into
Tabata of
Burpee Box Jumps
STR – 50/60/65 but totally messed up the rounds. I did 3 sets of 5. OOPS! Just when I think I have it…
Shenanigans
5/4 – Plate jump overs
10/9 – KB swings (purple one)
2/1 – Burpee plate jumps
After tweaking my right elbow on Tuesday and thinking I was going to be out for awhile – I couldn’t even lift my water bottle – I woke up this morning with just a mild soreness! YAY Off to the box for some tabata fun with the All Stars.
Fun times at 6 am. Nice work kids. And as always thanks for our Coach PJ who keeps us on our toes!
Purple day tomorrow – WOO HOO
Gym – worked on pull-ups; end of year is coming! (also worked on my social skills 😉 )
Shenanigans
Box Jump overs – 8/6 (130# of plates)
KBS – 8/6 (35#)
Burpee BJ – 4/2 (same plates)
As usual, the all stars killed it!
Thanks Coach Pj!
Gym/ Skill: Worked on doing some weighted strict pullups with a smattering of C2B pullups at the end.
“Shenanigans”
Box Jump Overs 9/5 Hi/Low
KBS- 7/5
Burpee Box Jump- 3/2
Have a great day everyone.
Str: I worked on my percentage from 9/28
Shenanigans:
BJ over
7/5
KB swing
9/9 #26
Burpees & BJ
3/3
Great job 9:30 class
Thanks Sarah for great coaching! 🙂
Nice job Cassie! You were killing those box jumps!
Thanks Sam you too 🙂
” shenanigans ”
Box jumps 7/6
Kb swing 8/8
Bj burpees 3/2. They were the killer !
Great 430 class thanks Sarah
Made the best of some very sore legs today!!
Strength – Strict press percentage make up from 9/28
Because I can’t do math at crossfit…fudged my numbers a bit and ended up 10lbs more on each set than I meant to, which explains why they were such a struggle!
“Shenanigans”
Box jumps overs – 6/3
Kettlebell swings – 8/7
Burpee box jumps – 2/1
Used 4, 45lb plates for my “box”
Nice work 9:30!!!
Strict press made it to 60×3 these felt real heavy, but no pain!
Holy crap that wod was spicy! 9/5, 13/11, 4/3 (26# russian kb) Great job 430. Thanks Sarah!
Strength- strict press % work up to 70lbs.
WOD- this was a toughie, whew!
Box jump overs- 20 inch box and got 6 every single round. So I was very consistent on these, which made me happy.
Kettlebells- max was 12, min was 8. Using 26 lbs.
burpee box jump overs- max was 4, min was 2.
Great class PJ!!!!! Nice work 6amers! See you tomorrow for purple day!
Open prep:
ST2B – 3, 5, 7
HSPU – 5, 7, 9
TBJ – 20, 24, 30″
First time doing HSPU on the mat. Will continue to use the mat until I feel more comfortable just going on the floor. Triple Box Jumps were fun. On the last round I put a 35# plate on top of the 30″ box.
“Shenanings”
BJO: 9/6
KB: 9/5 (62#)
BBJ: 4/2
Total smoker today but loved the suck! 🙂
Nice job 6pm! Thanks Sarah!
Strength 5×3
Shenanigans:
BJO: 16/10 Personal favorite…I know I’m insane 🙂
KB: 6/4 These were probably the toughest part of this WOD for me
BBJ: 3/2 Was smoked by this time and these take so long when you only have 20 secs
Fun little Tabata threesome…throat was killing me after and took me a bit to recover. This one really got the blood pumping!
Great job 7PM! Very fun class tonight. Thanks Sarah and Kelly G.