MEMORIAL DAY WEEKEND SCHEDULE
TODAY May 27th – Regular Class Schedule. No Open Gym
Saturday May 28th – 7a, 8a and 9a. No Yoga.
Sunday May 29th – Closed. No Rise-N-Grind. No Open Gym.
Monday May 30th – 7a and 9a Classes ONLY.
WOD
AMRAP 15:
5 Rope Climbs
50′ Handstand Walk
500 Meter Row
Post Rounds to Comments.
BARBELL CLUB
Bench Press
3 reps at 80, 85 and 90%
*between sets 12 db rows
If you’re going to name the workout “Panda” shouldn’t we all just go to the gym, eat, get fat, go on the disabled list and collect a paycheck?
2 + 6 – RCA, WW
2+2 wall walks,rope climbs 1/3/2
Yes Brett, those rope climbs are coming!
21:33 — 3 rounds — wall walks
2+1rx
2+5 – legless rope climbs, hopeless HS Walk attempts. Then BB (Bench at 165, 175, 185, then PR at 207).
@Upper Cape CrossFit for the long weekend.
AMRAP 9
3 Cleans (125#/85#)
3 C2B PU’s
6 Cleans
6 C2B PU’s…
101 Rx (Made it 11 cleans into the round of 18)
2+3. Handstand holds with rocking (sort of) 50x
2+5 Bike 15 cal and 5 HS walk attempts to wall
Barbell club
Bench 85, 90, 100 with Dumbbell rows 35#
1 rep max PR 110
2+3, shifts against the wall in place of walking handstands
3 + 440m row rx. What a sneaky sneaky one today.
3 + 30 Rx
3 Rx
2+255 w/ handstand walk attempts
2rds + 474 meters (taps for handstand walk)
2+1. HS shifts
2+7, Handstand walk attempts to wall. Fun crashing the 5:30 pm all-ladies’ wod.
1+ 295 rx. Handstand walks
today- not. There.
Barbell- 120-125-135×2
2+2 – my arms were smoked. Got 7 of 12 rope climbs – not bad for an old lady! HS Shifts
2+122 meters. RR, LL, WW.
1 + 433…spent about 5 minutes on the first hand stand shoulder touch. I’ve made a goal to learn how to do a handstand walk.