Congratulations to Justin, Michelle, Lucy and Joe on their 4th place finish at CrossFit Iron Spider Summer Sizzler! We are all very proud of you guys!
Warm Up and Mobility
Gymnastics/Skill
3 RNFT
Handstand Practice
Box Jump Practice
Open Offseason
3 RNFT
Handstand Walk (no more than 30′)
5 x Kneeling High Jump
Oly
High Hang Snatch
3 x 1
“Summer”
AMRAP 14
5 x Power Clean 225/155
100m Run
10 x HSPU’S
100m Run
20 x Lunges (Alternating)
100m Run
40 x Double Unders
Open(ish)
Freestanding HS practice
Kneeling high jump – up to 6″ (25# + 2 10# plates)
“Summer”
2+221 (120#)
Had a lot of fun with this one, need to get my conditioning back up! Thanks pj
OLY
Worked up to 145# felt really solid just need to focus on sitting back in my heels more
WOD
2+ 355 w/ 185#
Moving felt good on this WOD one of those frustrating days though that I was only 20 dubs away from finishing my 3rd round. Need to focus on hips back when catching the bar in the PC more so.
Thanks for a great class and all the pointers on being back more in my lifts PJ will focus on that more for sure. Way to get after this one 5am everyone crushed it.
145 from the High Hang is pretty awesome. Great work !
OLY: kept it moderate, 115, working the form.
Summer: 2+233 (165)
Mixed singles and dubs
Great work 5am
Thx pj
Enjoy the day
Gym – worked on wall walks (getting a bit closer) and box jumps. Back to stacking plates, but got down to one plate. If I actually had any legs today, I would have gone for the gusto 🙂
Summer – 2 + 105 (75#, box pike HSPU)
Perfect name for this WOD today; one of the warmest mornings so far. Did pretty well considering I had no legs or arms 🙂
Needless to say the 6am All Stars sweated a river in the box today 🙂 Great job everyone. And welcome back Lloyd – haha!
Great class Coach Pj! Cool socks 🙂
OLY 35# which I can squat snatch
Summer
2 + 115 (70#, 15# db press,40 singles)
I was dreading this morning since I was coming off of a 4 day vacation that included some treats aka cheats. Felt good to just get out and get going. It was hotter than I expected at 6 am. I missed those cool cape breezes and every run seemed hotter than the one before.
Nice big class of All Stars! Have to say that doing this WOD later in the day would be tough. Got to hand it to the later day peeps…you are some hearty souls! Sweat on my friends!
Thanks Coach PJ! Fun little warm up – with only a few burpees!
OLY: 105#
“Summer”: 3 + 111 (105#, singles)
I loved seeing everyone digging for every last rep. Awesome, awesome.
Oly: worked up to 125#
WOD: 3+1 (175#)
Really enjoyed this one today! Way to work 930!
Thanks Mike!
OLY – worked up to 65# – Trying to get comfortable landing in the squat position rather than riding it down.
Summer – 3 + 3 (85#, Box HSPU, 2 x singles)
Loved this WOD!!. Box HSPU felt good once I switched elbows going toward the box vertical rather than out horizontal. (If that makes sense)
5am did awesome!! Thank you Pj!!
OLY: up to 65#
Summer: 3+1
85#, BHSPUs, 2xsingles
Solid work today Katie!
Oly (high hang snatches felt good)
Summer
3 (#115, BHSPU, singles) Great day at box today. Thanks for coaching tips as usual Mike. Felt strong today and snatches and cleans feeling better and better. Feel like I am ready to break through to a new level soon! Good energy and work 4:30.
You are my man, doing it the right way and improving every time!
Oly- 55 lb. Not feeling comfortable in form but working on it.
Summer- 3+1 using 65 lb, pike hspu from the box, 2x singles). I think I’m starting to enjoy the workouts that program in running, finally!
Great job 6 pm.
Your getting good at them!
Gym/Open
Did a wall handstand and kneeling high jump combo. Got up to 3 10# plates on the jumps.
WOD
3 + 114 (135#, box HSPU, 2 x singles)
Power clean form was pretty sketchy tonight. I kept pulling too early and was just muscling them up. Everything else felt great and I I kept a pretty good pace throughout. Great job 7:00 pm! Thanks Sarah and Mike!
Pace did look good!
Worked on kipping HSPU with 2 mats. thanks Mike for the help. Will practice the sequence you taught me until it is natural and I can do it without thinking.
My shoulders were pretty tight so I did box pike PU instead of using the 2 mats. Used 115# for weight and did singles. Got to do more work on my bum elbow. Wod: 2+335
Hola. Today I mobilized to work out a lot of junk in my back. For the wod I did 2+115 with 85#, pike off box with 2 abmats and i did 20 dubs. I kept it moving and the wod overall went pretty well. I have Honduras stomach 🙂 I’m glad to be back for a while now!
Great work out in Honduras Em, glad to have you back!
7PM PRs
WOD 2+233
(175/185,dub attempts)
Another awesome WOD! I’m glad I came, too bad my dubs didn’t show up…. I spent a little more time than I wanted on dub attempts and on HSPU’s but this is the kind of WODs I love! The power cleans got heavy by the 3rd round! Thank you Mike for helping me out!
Thank you Sarah!