NEWS
MEMORIAL DAY WEEKEND SCHEDULE:
- Saturday: 7a, 8a and 9a
- Sunday: CLOSED
- Monday: 7a and 9a Classes ONLY
WOD
“Nate”
AMRAP 20:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (70/53)
Post Time to Comments. Compare scores HERE.
About Nate:
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Movement Challenge:
100 plate hops for time
Then
3 rounds (not for time)
10 single under broad jumps
10 doulbe under broad jumps
7 +2 (2 C2B with dips – blue or bench), 2 ab mats + plate, 53# (mostly in sets of 4)
8+2. 53#. 1 ab + 10#. Weak point is ring dips.
12 + 4 (4 c2b instead of MU)
Much better experience this morning @ CrossFit Route 7.
Push Jerk (Heavy 3 from the floor) – 185# (hit 2 x 205#)
WOD –
5 Rounds
4 Bar Muscle Ups
6 Front Squats (155#)
8 Toes To Bar
11:47 Rx
10 + 4, PUs ( r band) dips ( rings or bench), DB press 20#for HSPUs, KB 35#
14 rx. Off the PR by a round or so, but felt good.
12+3Rx Pr by 1+3 really happy! only one failed double on MU
Boom!
That is BIG PR! Nice job
10 + 2 (PUs/RDs). 2x(SPUs(half/half no band/PB), RBRDs). BHSPUs. 44#KBSs. Big step forward from last time. RIP Nate.
9+6 Rx – 5 rep PR
Happy birthday Beth!
Congrats!
23+2 kneeling pull-downs/24″ push-ups/18# kbs
8 +1 mu
53kb
Thx Mel and Erica for all the great coaching!
El Guapo
Congrats on your first muscle up (and many more)!
9 + 6 Rx
11+2
Transitions on bench/ 44#
16+2 mut / 2 abmats/ 53#
WOAH!! gotta get in and ride that bike everyday with a score like that!
10+3 MUT 2 ab mats/70#KB – unbroken on kb swings
15+2, mut’s from floor / 2 ab mats / 53#
Also ran 3 miles @8:21 pace before WOD
8 – with MU attempts. I spent too much time not getting over the rings. Everything else felt pretty good.
11+4; MUT with one foot on the bench; 1 mat+5lb plate
13+1 MUT (pr)
Movement challenge
7/20/15 11+6 MUT
12+1 = 2CTB/2RD, HSPU, 35#
19rx
4 round pr
Excuse me? 4 round? You should continue eating that same brand of egg whites. Just my opinion.
13 +4(2 blueband CTB/2 bench dips/ 2 ab mats/ 26#)
11 (Transitions/70# kb/1ab mat)
First time dropping to 1 ab mat
12+2 35# KB/2AbMat/MUT
8 Rx
10+2 (53#, c2b/rd with some kpu mixed in)
May actually have been 11+2 – I think I forgot to mark a round but I’m saying 10. Linked c2b for the first time. Unbroken hspu to the floor 1st 6 rounds
1.26.16: 8+6 w/MUT
11 transitions from floor, 1mat&10lb plate for most HSPU, for others 2mats, 44#
13 – green band/bench dips, bench HSPU, 44#
13+2 MUT from bench and then from sitting on floor, strict hspu with 1 abmat (all unbroken) and 53#, unbroken
13rx (1+7 round pr)
14+4
One leg transitions, 2ab plus 1 plate, 44# kbs
4 mile run before
8+5 MUT from floor , rest Rx. Big pr for me. Last time was a whopping 4+5. Progress..
14+6 rx
Always an honor. RIP Nate.
9 blue band for MU AND 53# KB