Warm Up and Mobility
Strength
Strict, Push or Bench Press
65% x 5
75% x 5
85% x 3
90% x 1-2
75% x 3
65% x 3
Or
Oly
Snatch
1RM Snatch
“Gopher”
For Time
105 x Sit Ups
At the top of every minute complete 10 x KB Swings 70/53. Start with 10 x KB Swings
*10 minute Cap
WOD: 3 rounds + 61 (105#, 5 pike on box/on knees)
This was a great one, awesome job 6pm and thanks for the great coaching Chris!
woops! Wrote yesterday’s here by accident.
Today, 11/7
Str: strict press % based on 80# 1RM
WOD: 6:00 (44#)
Nice job 6AM, I loved seeing everyone cheering each on this morning! That’s what crossfit is all about 🙂 nice job 6AM and thanks PJ!
Snatch
Up to 125#, failed 135#
“Gopher”
4:56 (44#)
Good work 5am, thanks pj!
Oly Snatch worked up to 135
Gopher: 6:33 (53#)
Great work 5am, thx PJ
Enjoy the day
STR
WOD – 5:38 (53#)
Nice work 6am, thanks PJ!
Bench Press with Angela!!! Loving the bench!
WOD: 5:43 (26#)
Not sure what was harder – getting up and down off the floor as fast as possible or the counting. Definitely a fast bit of fun!
Great work by 22 All Stars and one very busy Coach PJ!
WOD: 5:44 (35#)
Oly
Thanks, Pj! Great work, 5am!
Oly: 155# (f. 185#)
WOD: 4:34 (53#)
Great big class, great big effort. Way to go 6 am. Thanks PJ!
STR: strict press % work
WOD: 5:56 (26#KB)
Great work 4:30! Thanks Lauren!!!
STR
Strict Press
% work from week 1
WOD: 5:41
60 candlesticks
10 KB every min, start on KB
35#
Went lighter than usual and didn’t go balls out on the candlesticks. Tryin to ease back in.
Push press
WOD: 4:56
35#
6PM
>OLY – hit 175# which still 10# under PR….
>WOD- 4:57
Thank you MAC!!
STR: Strict Press percent work
WOD: “Gopher”
4:52
Great job guys (7pm)!
Thanks MAC!