No Kid’s Class Today at 4:30
“The Admiral”
3 Rounds:
20 Burpee Pull Ups
20 Front Squats (155/105)
20 Box Jumps, 24″
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Workout Courtesy of CFNE
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16:38 (Burpees, 155# Back Squats from rack, 24″ box jumps. I had to make some modifications after I tweaked my lat muscle during the warmup w/ the med balls. Doesn’t feel too bad…just a bit of a charlie horse. We’ll see what tomorrow brings…
Help Daybreak by giving some good reviews!
Give a shout out to our favorite crossfit box (Daybreak of course). Sudbury Town Crier is looking for recommendations via their facebook page.
See the link below – the post is from January 4 – on the left as you scroll down. l Just posted a comment – would be great if folks can send in a note about what we like about Daybreak.
https://www.facebook.com/SudburyTownCrier
Thanks Jen!
“The Admiral” — 19:55 (115# for the front squats). made it just under the wire. workout really loosened me up. need to ramp up my squat routine and hip mobility.
21:11 ugly ugly mental struggle. Hopefulyl moving all the crap out of my body. Amazing what a week off can do to you. Boo snow and bad excuses!
85# & low bar
15:56 55# 10 BPU with a weight, mixed up the box jumps too 20″.
Good to see you post Vicki!
“The Admiral” — 18:56 (115# for the front squats). This was a killer. Is it strange that I kind of want to come back later and do it again?
17:38 105#, only step ups on the box. Between yesterday and Saturday WODs not much left in the legs. Today was a real struggle…
Workout scaled, air squats, burpee push ups, step ups… Great to be back.
He’s back!!!
Did 2 rounds + 17 reps in the 20:00. 95#, otherwise rx. Definitely scaled this wrong.
Last time I did this, got through 2+ 20 in 25:00 with 105#. I’m calling this kind of a PR.
The Admiral 18:06 Rx (1:46 PR)
Nice PR Jim!
The Admiral 21:34 – jumping pull up, 55#
The Admiral: 17:15 with 55#, pull-ups from plates (basically just jumped them) and 24″ step-ups. This was a good intro to this WOD (my first time with it) and I got some good “elbows up” practice in with the light FS weight.
Oh and scaled the burpee PUs to 15 per round per Megan’s suggestion 🙂
19:16 – 75# mobility is getting better though. Oh and I had a pretty low ass bar… Will go heavier and higher for sure next time!
17:01 rx. 1:30 PR. Brutal. Just brutal.
17:14 35#, 13 burpee/ jumping pullups from 45# plate, did all the box jumps!!!
Big thanks to Mel and Rap for letting me come work out today! I really appreciate it!
The Admiral: 12:35
Good to see you brother. Great work tonight. Way to SMASH this WOD. Wish I could have seen it but I was crying in the corner during my Front Squats.
Happy Birthday Buddy! Congrats on the HUGE PR!!
15:00 RX. Who needs knees anyways.
Got it done just under the wire… 19:42 (#75). Huge thanks to Rap for pushing my during my last set of Box Jumps (they are my Achilles heel). Who knew resting at the top of the Box Jump was better! 😉
Yeah, Jay! Way to push that last set. All mental. But now you know!
20:00 125# mix jump and step ups
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