NEWS
- THANKSGIVING WEEK MODIFIED SCHEDULE:
Wed 11/23: No Night Classes
Thu 11/24: ONE class at 8am followed by the Beer Mile at 9:30a
Fri 11/25: Open Gym 8-11a
Sat 11/26: Regular Schedule (7a,8a and 9a)
Sun 11/27: Rowing Clinic 9-10a. Open Gym 9-11a. No Rise-N-Grind. - EVENT: Tuesday, Dec 6, we reserved a theatre for our friends and their families (13+ seems to be the appropriate age) to see Embrace, a powerful documentary on changing our thinking about body image. If you would like to join us, click HERE. It’s a topic we take very seriously in our household. The more informed we are, the better…
WOD
EMOM 21:
Min 1: 2 Front Squats (225/155)
Min 2: 7 Handstand Push Ups
Min 3: 1 Legless Rope Climb
ENDURANCE
Run
10-20 hill sprints. Walk down
175/2 ab mats/legless attempts
95#/3 ab mats/2 RC (2nd one was really hard each round — missed one completely and 2 or 3 didn’t get totally to the top.)
75# rca, bench hspu
Squatting to bench
155#/2 abmats/RPUs with leg ups
115# / 2 ab mats / 2 rope climbs
225# / legless / 3-5 HSPU
65#/75# / BHSPUs on toes (rounds 5-7 5toes, 2knees/ 2 rope climbs Thanks Lisa for adding on those weights!!
6 rounds ModWOD 7 FS to bench 35#, 7 SU, 7 ball slams
115# / 7 reg push ups / 1 rope climb
Mod Wod Emom 21
1. 4×75# mummy squat – 6x in last round
2. 7 x GHD
3. 5 x posterior GHD + 5 RR
185# / legless / 1 ab mat HSPU
[note for me: strung 2 HSPU strict to the floor after the WOD]
That’s GREAT Zev! Nice job – you totally put in the work for those!
seated legless
135# bs to +/- parallel. First time bs with any weight in more than 4 mo – yeah
Strict hspu and legless from standing. Next time I will try from seated – thanks Michele!
Rx
205# / 1AM / seated legless – in the last 2 rounds the 7th HSPU was after 1 min
endurance w/ Jim – 10 hill sprints
245#/legless/7 HSPU – but too many questionable
Hello from SF!
Drop in at Flagship CrossFit this morning. Awesome place.
AMRAP 5
2 Bar MU
4 OHS (95,65)
Rest 1 Minute
AMRAP 5
2 Bar MU
4 OHS (95/65)
Yes…same wod twice.
5 Rx / 4 Rx
195#, Strict HSPU, legless. HSPU felt good up until last round. Ran out of time for the 7th rep.
255# FS/ unbroken HSPU/ legless
95#/2abmats/rca got close a couple of times
#115/ 1 mat +10 lb plate/ leg less climbs almost to the top (one hand length….letting go and transitioning to going back down was not a pretty site)
FS: 245
HSPUs: 7/77/7/5/5/5
Rope: seated leglless
This little diddy snuck up on me. Didn’t expect the HSPUs to get so gross. Love not knowing when these wods are gonna bite back.
Added an extra10# to your FS for fun?
135# / 1 abmat / 3 strict pull-ups
FS: 135#
HSPU: 1 abmat all unbroken (kind of easy but my right wrist wasn’t taking me strict to the floor today)
Rope: used my legs
Completed RX
FS 115#/1 ab mat/1 rope climb
255# DL; 10# weight for HSPU; legless
155# FS / 1 ab mat & plate / seated legless 1-6, standing using legs for last round
155#
5 Strict HSPU
1 Jumping Legless Rope Climb