Throwback to a competition at CrossFit 696, where a ton of Rail Trailers competed. Great box and even better people.
Warm Up and Mobility
Strength
Strict or Bench Press
5 x 2
Or
Oly
Jerks
2 x 5 Push Press
3 x 2 Push Jerk
“The Hawks”
For Time
20-16-12-8-4
Burpees over bar (Lateral)
Back Rack Lunges 95/65
OLY:
2×5 push press @ 65#
3×2 push Jerk @ 85# (these felt really heavy today)
WOD: 8:38, 45#
Kept it lighter than usual
STRENGTH: 5×2 Strict Press
75#,95#, 115#, 125#, 135#. Best my shoulders have felt in a long time.
WOD: “The Hawks”
8:52 (75#)
Great Job 9:30!
Thanks for keeping an eye on my feet Coach Phil!
STRENGTH: 5X2 Strict Press
75#,95#, 115#, 125#, 135#. Best my shoulders have felt in a long time.
WOD: ” The Hawks”
8:52 (75#)
Great job 9:30!
Thanks for keeping an eye on my feet Coach Phil!
OLY – PP 35, 45#
PJ – 55, 65, 75
“The Hawks” – 8:59 (35#)
Another visit with the 9:30 peeps.
Thanks Coach Phil!
Strength 5 X 2 bench press with 255 #
WOD = 5:13
with a bonus big dawg sign off coupled with a Mike heads up , looking down at me when I dropped to the floor laying on my back after my final 4 burps and said ” get up! End on the bar ! ”
Too funny especially after my comment at the board that I liked the ending on the bar instead of burpees ,Loooooooooosa! I was smoked and in the zone and very pumped he caught it right away for I would of obviously realized ,but the question is how much longer in would I have layed on my back before the light bulb turned on ,lol
Burpees were smooth considering with a lil pick up at end and all lunges were one after the other with minimal to no pauses throughout .
Strength 5×2 55#
Wod 10:39
Well that was a tough one. I lost my count along the way
Thanks to coach Sarah for counting for me 😀
Great 430 class
Nice to have some allstars in the house
Thanks Sarah
Strict Press
5 x 2: 100, 115, 125, 135, 145
“The Hawks”: 7:34
OLY
Push press 55/65
Push jerk. 75?
Partnered with Judy
” The Hawks”
9:25 air squats instead of lunges
Work early leave early… So I got to join in the Happy Hour with Coach Sarah and the 4:30 crew…including All star Mike H! So much fun!!
I’ll definitely be back!!
Wednesday 1/18/17
OLY
2×5 Push Press:
55lbs
3×2 Push Jerk:
105, 115, 120lbs
125×1, got it but shaky at top so I redid it, PR.
125×1, felt solid and went up easily, 5lb PR
Ran outta time to try more.
WOD:
got 8:47
20, 16, 12, 8, 4 burpees over bar
20, 16, 12, 8, 4 body weight lunges
Thank you for partnering up Lori! Awesome class Sarah, thank you! Great effort 430pmers!
9:30
>STRENGHT- Bench Press 5×2
135,185,205(x3)
>WOD – 7:58
>CORE – Fast Eddies
Thank you PhilDo!
STR
Still keeping it light to build up back strength
Worked up to 135# on the press
Worked up to 195# on the jerk
Felt good tonight found the rack deliberately each time and drew a lot of power from being in that position
WOD
Got 6:59
Really liked this one need to cycle through burpees quicker to improve time something to work on for sure. Thanks for the pushes and tips throughout Krystle great class tonight and way to work 6pm great energy and everyone crushed it.
WOD 7:48 (Weighted Vest 50#)
20-16-12-8-4
Jump Squats
10/8/6/4/2
Pushups
20-16-12-8-4
Alternating Lunges
I had intended to stay with the same rep scheme for the Pushups but I knew 2 reps into the 1st set that would take me too long andI I wouldn’t achieve the intended stimulus so I cut the reps in half. I had to break the squat jumps into small sets as the workout progressed.
Great job 7:00 pm! Thanks Krystle!
Bench Press work
WOD: 6:02
Nice job 930! Thanks Mike!