HalloWOD Warm Up
Warm Up and Mobility
Oly
Jerks
Push Press
3 x 3
Push Jerk
3 x 1
Strength
Back Squat
5×2
“Mystery”
AMRAP 10
10 x Pull Ups
5 x Burpees
10 x Wall Balls 20 / 14
5 x Burpees
(508) 989-1742
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Feeling good this morning. Had been missing my 5am crew.
Did strength work.
Mystery – 4 rounds +15
Ring rows, 10# WB
Strength: Back Squat up to 305#
“Mystery” – 5+1
Have a great day everyone.
STR – Back squat 5×2 – 15/20/30/40/50 Felt good to finally put some real weight on the bar.
Mystery – 3 + 25
I’m still not great at doing burpees but I think I am getting a bit more efficient in them…wall balls – not so much! Definitely slowed it down more than the burpees. But I will keep on doing both till they are where they should be.
So awesome to have Miss Janet back – and really…she came in knowing it was burpee day. Yup she is THAT awesome! Found myself saying that next year at this time I want to do the Fenway Spartan with her. HOLY CRAP! But I really want to do it so I have a year to get some major goals set and done.
Nice work All Stars. Way to start the week.
Thanks PJ – always making the 6 am All Stars smile even whilst doing burpees.
I will hold you to that! It will be fun!
It will be FUN! And I am looking forward to it. I have to get some skills – because 30 burpees for each thing I can’t do will add up fast!
Awesome goal Lori!!!
OLY – hit 90# push jerk – at least a 10# PR Woot!
Mystery – 4 + 25 (Ring Rows, 10#)
Dropped in on the 6am All Stars for some burpee and wall ball love. Fun little med ball warm-up.
Got to see the new sign in person – So Awesome!!
Great class – thanks Coach Pj!
Happy Monday!!
Oly – worked in my timing especially with the jerk & actually absorbing the bar on the way down instead of just going through the motions.
3×3 push press:55#,75#, 85#
3×1 jerk: 85#, 85#, 95#
“Mystery” 4+9
Ring rows & 10#
This was a great WOD to come back to after a week of travel WODs and more rest than I would have liked. Had to ditch the shoes 1 round in…kept slipping off!
Thanks Sarah for a great class as always!
“Small but mighty” seems to be the motto of the 9:30, we may have to have shirts made!
Nice work Sam! 6 am class used to be really small…like I was alone often…but once we got a name people came…Oh that rhymes.
Looking forward to seeing you tomorrow morning!
Travel wod @ Ocean Isle Crossfit North Carolina
Strength – back squat, build up to 1rep of 85%
Also 5 rounds of 3 rep, 3 sec decent back squats
4 rounds of 2 min of 250 m row and max rep squat cleans with 2 min rest in between
Nice box if you are in the area.
STR – Back Squat
2 x 75#
2 x 85#
2 x 95#
2 x 105#
2 x 115#
Mystery
4 + 15 (RR, 10#)
Thank you Pj!! Awesome job 5am!!
Str: 65/85/105/125 2x
I couldn’t do the last round because of my knee 🙁
Mystery
5+8 10# WB
Great job 6am allstars
Thanks PJ 🙂
OLY:
Push Press- #55,#65#,#75
Push Jerk- #55, #65,#75
“Mystery”: 4+10
Used #20 WB,jumping pull
ups. Knee getting better
after resting some last
Week. Thank PJ, for the
“Jerk” tips, didn’t
realize it’s that hard! Great work 0500am, see you in the morning!
Strength 225
Mystery 5+6
Change in schedule today
Thx Sarah
Great work 4:30
Enjoy the night.
STR: Worked up to 3 sets of 2 x 103#. Need to work on my depth and core. Disappointed I couldn’t get heavier because I’ve seen PRs in almost everything else, and this was not one.
Mystery: 4 + 7
Kipping pull-ups might be my favorite new challenge! They started out strong but became tough, so I took them 2 at a time. 10# WB
Great job 4:30!
Busy day, managed to squeeze in a quick workout on my lunch break to keep my point. Did 21 push-ups, 42 air squats, 15,30,9,18 if the same for time and got 4:14 and then just went for a small run because it was so nice.
Hope everyone has a good week! 🙂
Much needed rest day!
Strength
185-245#
“Mystery” 5+16
Fun WOD today. Butterfly pull ups are feeling more natural today. i really like these was with low reps of each movement to keep you moving. Great work 430. Thanks Sarah
Strength!
WOD-5 rounds +4
Exhausted.
Good work everyone!
Strength Back Squat
95/125/155/185/195
Almost to 200 – next time!
WOD 4 + 11
The lack of a kipping pull-up really slowed me down on this one but it was a great workout. Getting better and stronger on the Wallballs. Thanks Sarah and Kelly! Great job 7:00 pm!
STR 185-305 Felt really strong today on these 305# X2 was smooth looking forward to Maxing this out.
WOD 4+19
Really cool workout loving these quick burners, key was to just keep my body in motion and I felt like I did that pretty consistently during these 10 min. Excellent mobility Sarah really helped with this workout. Nice big 6pm was to crush this one guys and Thanks again Sarah.
Monday 11/9
Back squats 5×2
Worked u to 315×2
Wod : 6 rounds even.
Nice work 5am. Thanks Pj.
Strength day got up to 165 x 1 and failed on second attempt. This is 80% of my 1RM..trying to be patient and not get discouraged that I am still far from where I was before my injury.
Got 6+3 using 14# wall ball. I came into class today having barely any energy, but as soon as that clock started, I showed that wod who was boss. Thank you Sarah!
Strength #45 – 55 -65 -75 -85
‘Mystery”
4+9
Thanks Kelly and Sarah
Great 7 pm class
Feels good to be back, but def sore already! Strength 365×2 ; 4+1
Strength, squats are feeling strong!!!
WOD 5 rounds + 6 reps.
Strength today
“Mystery” 4 +15
I started off doing continuous pull ups but ended up jumping.
Back Squat 5 X 2s ( breaking in Olympic lifters )
185. 225. 245. 275. 295.
5. +. 15.
Thanks Sarah & Kelly ,,nice to play with the 7:30 gang! Nice work!
Unfortunately, this was a rest day…not because I needed rest, but because I am working ALL DAY long. My knee felt pretty good today. I am continuing to do the weekly challenge I had for the last 2 weeks with my team at practice, plus mobility. I really hope to make it in tomorrow. If I can’t, I will do a travel WOD.
Rest day
I can’t believe I forgot to post !
Strength 5×2
#185×2
#225×2
#225×2
#225×2
#225×1
“Mistery”
5+7
Great job 7PM!
Thank you Sarah & Kelly!
Back squats:
135 x 2
205 x 2
255 x 2
275 x 2
275 x 2
Last set felt heavy but still managed.
“Mystery”
5 + 27
Nice rep scheme today was able to move continuously without any major breaks.
Nice job 6pm! Thanks Sarah and Kelly G!