Happy Birthdays to Carl L and Escarllaty F, aka Scarlet!! (Thursday)
Warm Up and Mobility
“CrossFit Queen”
AMRAP 20
1 x Squat Clean 245/165
3 x Ring Muscle Ups
6 x Strict HSPU’S
9 x Deadlifts
12 x Burpees over bar (Lateral)
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“Crossfit queen”
4+9 (130#, high C2B)
Really enjoyed this one and was able to really work on technique with every movement and just grind through. Feeling heavy these days so strict HSPU got tough pretty quickly. Feel like the pull for the BMU is finally clicking, I’ll get there someday. Good work 5am, thanks pj!
oops, that’s wrong… I meant 4+5
Crossfit Queen:
4 + 8 (175# – 1MU/2bmu)
great work 6am, thx for the warmup and efficiency tips
Enjoy the day.
Nik- 65# rr and box hspu 5+15. Tough one! Thx PJ for yelling at me to get through those squat cleans
5+4, 165#, C2B
WOD
For 4+9 w/ 185# and BMUs
Liked this WOD a lot hit on a lot of great movements. Did BMU all unbroken felt awesome first time in a WOD doing them at all, thanks for the cues on those PJ. Used 185# as it is 85% of my 1RM and it was perfect went up smooth but felt a little heavy as the WOD progressed. Awesome energy today 5am everyone crushed it and thanks PJ great class for sure.
Morning
Did a drop-in this morning at my old box. I love our nice, clean box, but have fun when I get to write on the floor 🙂
5×5 Box Back Squats – 55, 65, 75, 85, 105
No Name WOD – 8:51
5 RFT
8 KB single Thrusters (4 each arm) 26#
10 Box Step Ups with KB
20 Dubs (all unbroken)
Noon
Open Gym – considered doing today’s WOD, but worked on comp stuff.
Thanks Coach Phil for the row and dub critique. All stuff I need to remember.
TGIF!!
Crossfit Queen: 5+24
85#, box HSPUs, C2B
LOVED this WOD, except for the burpees. Felt like my squat cleans were pretty solid. I hope they looked that way too!
Stayed for Hardcore
Rest day tomorrow!
16:30
Crossfit Queen
5+20 (185#)
I did my Cleans at 85%, I was able to keep moving fairly well. Once again the HSPU’s were my Achilles heel and thank you Kell for making me check my DLs! Awesome wod!
Thank you KellyG for coaching!
And thank you MAC for hardcore!
#trainlikeMAC!
WOD-
Got 5+10:
1 squat clean at 105lbs,
3 kipping pull-ups,
6 hspu with two ab mats,
9 deadlifts at 105lbs,
12 burpees over bar
Loved this WOD!
Stayed for hardCore afterwards- awesome class Michelle! Thank you!!
Great job everyone! Thank you Kelly, loved the class and the energy!
WOD 4 + 18 (135#, BMU, 3 rounds HSPU x 4, 2 rounds Box x 6)
I was definitely dragging ass tonight. Not my best effort. I cleaned 155# in the first round then failed 3 attempts in round 2 before having to strip the bar in order to continue. Looking forward to 2 days off this weekend and getting ready to hit hit hard again on Monday.
Awesome job 6:30! Thanks Kelly and Mike! Have a great weekend everyone!
Crossfit Queen
5 + 1 (95#, Jumping Pulls Ups, Box HSPU)
The squat cleans were a problem for me today. Was able to complete a few right before the WOD started then when the WOD started I couldn’t get the correct form. Each one took about 3 attempts. I tend to over think it.
5am was awesome!! Thanks for the extra motivation Pj!!
Have a great weekend!
5 + 11 ( 185 # )
Thrilled that all RMUs were unbroken and really have to remember to use hips .
Fun Wod even though it sucked ,lol
Great job everyone !
Thanks Kelly & thanks to you know who, that stuck around for us when queen B was like let’s go already ,lol
Oooo can’t forget I survived & attended 5:45 Hardcore Abs for 2 was in row .
Haha just seeing this now. It was supposed to be date night! But I guess Mike wanted a date with you guys instead…
Great work today everyone! Way to maintain form under fatigue. You all ca-rushed it!
WOD: 5 + 19 (85#, 3 kipping pull ups, box HSPU)
HardCore with Michelle was great and terrible at the same time. 😉
Thanks to Kelly G. and Mike for an awesome 6:30pm class.