NEWS
SCHEDULE UPDATE: We’ve updated our schedule! The 12pm Q+A on Tue/Thurs will be replaced by ANOTHER CROSSFIT CLASS! See new sticky post at the top of our WOD/NEWS Page
MON WOD Recording: Roses
MON Core+Mobility Recording: Here
WOD
“Who’s Got Your Love”
50-40-30-20-10
Medball Cleans
Burpees
WOD Guidance & Goals:
With a medball or dumbbell, complete all 50 cleans (from the floor and pass through a squat) then 50 sit ups. Go unbroken as long as possible on both movements. Target 12 minutes.
httpv://www.youtube.com/watch?v=kvClCz-IFxM
Post Time to Comments.
BARBELL CLUB
Burgener Strength
1) Hang snatch: Work up to a 5 RM. Then 5 reps @ 95% 5RM, 5 reps @ 90% 5RM.
2) Push press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
3) Barbell bent over rows: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
22:47
35-25-15-10-5 DB cleans #25
Rx burpees
22:53 (20# DB)
21:05 20# Med ball, sweatfest
24:03 25# 35, 25, 20, 15, 5 dumbbell cleans
29:49 20#db cleans
28:00 20# db cleans – sets of 10 with gratuitous breaks
23:05 10#medball
19:53
55# barbell squat cleans (half reps)
full reps burpees
23:52 (20# DB).
Almost quit during this one. I was not happy during the 50’s and 40’s.
23:45- 1/2 reps of cleans w/ 25# db
Wanted to quit 20 burpees in and took 100 breaks.. that was hard!
26:26 20#DB
23:15 14# medball cleans
23:04 12# (bag of rice!) I lost count of burpees in first round and either did 45 or 55.
23:45
Burpee Step downs/ups
19:12 #20 wb
17:43 25# db 1/2rep squat cleans.
Full rep burpees
21:02
Mods: 1/2 rep 25# db squat cleans (closer to hang squat cleans — pulled from just below the knee) to parallel or just above.
26:20? 10# medball
29:07, 12#….that left a mark
21:53
65# bb 1/2 reps squat clean
All of the burpees
19:12 15# db
Kids class: 20-15-10 med cleans & burpees with 20# dB
45 min interval run – 5 miles
30:00 25#
20:52 20# mb
K: 27:03 10# mb
A: 24:10 10# mb
—- almost lost a kid on this one
14:28
1/2 reps 20# DB
Full reps in/outs
full rep scheme (Total)
Mtn climbers
SL bicycle
pre wod 2 miles
10 X 75m hill sprints
23:04 10# wb
4.75 mile run – 39:56
Jenna – 24:27 @ 10# DB
Alex – 24:04 @ 20# DB
Oof!
29:45 with 18# 🐄🔔. I took all the ❤️
30:40 – 45# DB
😳 That was gross
21:04 1/2 squat clean reps at 30#
Full rep burpees
22:23 16# medball
22:01 – 30# DB 1/2 reps
a man and his dog wanted to talk after 30 of my 40 burpees so I had a pretty decent break at 13 minutes … who knows if I counted right #fitness
23:06
65# barbell squat cleans (half reps)
Burpees full reps
18:39 16#wb
23:39 20#wb
5 mile run instead of the WOD.
42:42
14?
1/2 reps 20# DB
Full reps in/outs
full rep scheme (Total)
Mtn climbers
Sit-ups (up hill) woof