NEWS
TODAY: At 7:30a and 9:30a, Mel will teach you how to calculate your Macros. Macronutrient counting is a precise way to take your nutrition, and therefore your fitness, to new levels. Looking to lean out or improve your overall performance? Then make time to come this Friday. Bring your phone and download the app MyFitnessPal.
WOD
“Parallel Lines”
21-15-9 Cleans (155/105)
63-45-27 Double Unders
WOD Guidance & Goal: You should choose a weight that allows you to stay with sets of at least 6 or 7… that is, don’t break up each round more than two or three times. Work your doubles hard today and get back on that bar!
Post Time to Comments.
ENDURANCE
6x800m
rest 2 minutes between sets
8:27 90#, 12-9-6 cals bike
On the clean complex got to 100. Failed 105 on the clean twice and gave up
9:18, 90#, DU/|SUs (counted jumps)
8:55 85#, 21 15 9 DU
8:59 Rx
115# complex, had no more in the tank
7:42, 70#, DUAs- 75# complex
8:37? 125#. Sets of 3 first round then singles
155# high pull/hc/power clean
5:26rx
145# clean complex
Nice work.
??
6:47 Rx
185# Clean Complex
6:42 65# 12/9/6 bike
8:14 Rx
155 complex
8:49 115#, 21-15-9 dubs (dubs unbroken, too much downtime during the cleans)
135# complex
7:39 @ 135
Complex – 155/165/175
175 was terrible form
5:24
25# dbhc (unbroken)
25-20-15 ball slams
7:20 15-12-9 bike for dubs
5:58Rx / 245#
5:38 rx
1st round of dubs was clowntown.
225# complex
when did you do this?
9:30 class. All day CrossFit.
7:48 Rx.
205# complex
6:52 85# 21/15/9 DU
7:53 95#
9:05 @ 135#
8:17 #75
105 on the clean complex
6:52 subbed 105# BS cause my wrist hurt.
9:14 135# w/ hang cleans; 205# for the complex
6:31 Rx
185# Clean Complex (Squat Cleans)
8:14- 85#/ half the DUs
Clean complex- 75/85/95
Also thanks for the macro class today, Mel!
9:09 Rx. Some hang clean probably not quite legit.
Clean complex- 105-115. Went light- nothing in the tank.
4:20 at 55# Hang cleans and SUs.
10:30RX
Clean Complex: 95/105/110
6:20 rx
8:11 85# SU