NEWS
- Beast Coast Barbell: Starts at North this week! Wednesday nights at 6:30p and Saturday mornings at 10a
- Nutrition Challenge: IS OVER! Get scores on the whiteboard and ask a coach to take your final measurements
- Self Defense Clinic: This Sunday 2/10 at 10a at North. Sign up! Space is limited!
WOD
“Sit Next To Me”
2 Rounds
25 Deadlifts (225/155)
25 Wall Balls (20/14)(10/9)
25 Calorie Row
25 Handstand Push Ups
WOD Guidance & Goal: This workout is a play off Open workout 16.4. For the deadlifts, get 15 reps then 10. Wall balls, try to go unbroken. Push the row, you’ll have time to rest on the handstand push ups. Handstand push ups are kipping, try to start with a big set then chip away. Target 15 minutes.
Post Time to Comments.
ENDURANCE
3 rounds:
5 minutes moderate, 1 minute fast, 2 min easy
12:43 Rx
Capped- 1 + 76 @ 20 min
135# / 12# / bench
16:31 or 16:51 (?), 135#, 10# wb, 2 ab mats – not always to scale, 10/8/7 on DL, WB, HSPU
17:39 Rx. Literally sweat nachos.
19:14 (1st round 20 at 225, then 5 at 205, 2nd RD 185#)
14:55, 185#, 16# WB, bench push ups
15:06 @115# DL and 15 Strict HSPU to 2 abmats
Thanks for the 6:30 one-on-one Mel!!
Focused on keeping back straight on DL and transitioning from bench HSPUs to the wall!
Great work Jenna!
12:35 rx
Great push today Candace!
So fun! Not too bad for a 5:30 Monday after the Super Bowl ??
You got that right… should get a minute deduction for that!
14:31 RX- super fun one!
14:38 bench HSPU from knees
DL &WB – 25/10,8,7
15:00 95# / 12#WB / 1abmat +10#plate
12:46 Rx
Asterisk *
You slept in!
17:35 Rx
21:53 185#… The last HSPU (literally the last one) took about 2 minutes, with about 6 fails before I got it .. thanks for the push Cakes!
18:46 (I think), 105#, 2 ab mats/5# plate
13:14 – 115# / 12# / 2 abmats
Endurance WOD
11:45rx
Senior moment on the time – Crossfit brain – anyway – 125#/10# 9’/15 HSPU 2 ABMATS – masters 55+ did RX DL, WallBall – was 45# push press in open – post WOD got real close to 1 AbMat with hand placement adjustment – thanks Mel!
13:34rx
15:58 Rx
16:31 1 ab Mat+5#
19:53 1ab mat strict hspu
rx weights
17:34- 125#/ 1 mat
BBC- 7×3 hang snatches @ 60#
7x 2 hang clean + 1 jerk @ 95#
Didn’t hit percentages
13:48-75# bench push ups
15:12 Rx
17:22 100#, HSPU to abmat+plate.