NEWS
- TEEN CLASSES: There will be no Teen classes TODAY or THURSDAY. However, there WILL be class on Wednesday at 4:30p
- FREE SELF-DEFENSE CLINIC FOR WOMEN: Details HERE.
WOD
“Coming Up Easy”
21-15-9
Overhead Squat (115/80)
Toes to Bar
Then
“Assault Bike Lunge”
40/30 Calorie Bike
100′ Overhead Walking Lunge (53/35)
WOD Guidance & Goal: Both workouts are fast!! Aim to complete both workouts around 5-7 minutes. Choose a squat weight you can do at least 7 reps straight. And a lunge weight you can do 25 feet without placing the kettlebells down.
Post Times to Comments. Compare scores HERE.
9:24 65# (14/7, 8/7, 5/4), 5:49 18#
9:48. 95#.
8:05. 35#
Yowza!
6:24 Rx (2:06 PR)
7:43 Rx – WOOF
8:16 — 65# / alternating ku/ttb – felt good to be hanging again finally
5:49 (13.5# kb – sore adductor)
Slower than last time on the 21-15-9, faster on the bike
9:30 or something /35# still working on flexibility and form with overhead/ last few TTB didn’t quite make it
4:58 26# kb
8:27, 35#, KU
7:16, Goblet squat 35#
Happy Birthday Bill!!
4:32rx / 5:43rx
Good size prs on both. Need to move faster on squats and pick up kettles faster on lunges.
7:43 #55 and V-ups
got called out a bunch on needing to go lower in the squat so this is something I need to work on quite a bit . Even the #55 felt really heavy today.
#18 Kbs for second wod – forgot to look at the clock. Bike mostly 55rpm.
5 something hc/weighted V ups 85#/20#
5 something 26#
8:06 80#/ ghd (unbroken squats)
Didn’t notice time but SLOW 26#kb
Happy Birthday Cowboy!
At CrossFit Collective Lancaster PA.
Helen. 16:00 35#, 2 rounds 2PBPUs, 1 round 3PBPUs
7:59 on the 1st half; didn’t look at the clock for the second half because of that piercing headache. Ended up only doing 50′ at 44# anyway…gotta figure out what’s causing this 🙁
5:51 85# fs / knee ups
4:47 44# front rack kb
7:20 85#, strict TTB
5:56 35#
8:27 75#
5:57 26#
7:15@95# / 6:44@44#
For me: left hip did not warm up until after the WOD could not get depth at 115#
4:29 Rx (0:56 PR)
5:28 Rx
4:41rx (:11 pr)
4:59rx (:54 pr)
Great PRs!
4:29 rx / 6:40 rx
6:10 rx / 6:03 almost rx ( a couple of baby steps to finish two laps)
5:59 alternate knee/toe up. 80#
5:13. 26#.
I did not write my 1st score immediately after – dull exercise brain took over – I think either 6:29 or 8:29 55#/KnUp w/some T2B
6:07 18#
3:30rx/4:53rx
9:39 65# / 8:25 35#
Went lighter on the overhead squat….working on my sad form
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