NEWS
- EVENT: Best of luck to Coach Michele who competes THIS weekend (Sat + Sun) at CrossFit Southie. Come cheer her on! Details HERE
- THANKSGIVING WEEK MODIFIED SCHEDULE:
Wed 11/23: No Night Classes
Thu 11/24: ONE class at 8am followed by the Beer Mile at 9:30a
Fri 11/25: Open Gym 8-11a
Sat 11/26: Regular Schedule (7a,8a and 9a)
Sun 11/27: Rowing Clinic 9-10a. Open Gym 9-11a - EVENT: Tuesday, Dec 6, we reserved a theatre for our friends and their families (13+ seems to be the appropriate age) to see Embrace, a powerful documentary on changing our thinking about body image. If you would like to join us, click HERE. It’s a topic we take very seriously in our household. The more informed we are, the better…
WOD
AMRAP 15:
15 Hang Squat Snatch (115/75)
10/7 Calorie Bike
5 Muscle Ups
Post Rounds to Comments.
3 + 8 – 20#, green and purple strict pull ups and bench dips
3+21 25# purple pull ups and dips
3+1 MUT
3 + 3, 25#, could actually get low this time, 5/5/5 PUs and dips (no band, from standing) Thanks Marina for the tip about my feet! Happy Birthday Lori !
3 + 25 25# HSS, BBPUs & dips
2+8. 45#. MUAs.
Complete muscular failure today during WOD.
1 Rx
First round was ok. Snatches were decent. Bike was bike and MU’s were slow and steady.
Second round, failed snatches all over the place. Scaled down to 95#. Made it thru and couldn’t even pull on MU’s. Shoulders smoked. Time for a day or two off.
4+19 25# ring rows and dips
3 rounds at 95#, Mua’s -did sneak in a total of 4 MU’s
boom! nice Dusty
3+1 #45 each round did 5 strict pull-ups and 5 bench dips in place of MUT. (actually did 2 pull-ups but each pull-up and dip counted as 1. By round 3 I think I began to understand the movement better and could maybe have increased weight. I’ll try a little heavier next time.
2+2 95#, happy to get all the mu in second rd after a few fails.
Hi from Salt Lake City! Got my WOD in today at Ute Crossfit in Draper.
As few breaks as possible:
50 front squats, 135# (2 breaks @ 135#)
40 push press, 155# (4 breaks @ 135#)
30 back squats, 185# (unbroken @ 165#)
20 deadlifts, 225# (unbroken @ 215#)
I’m impressed! Working out while you are away – nice job!
3+18 65# / PU/Dips
2 + 28 @ 85#
MUs – 3,2 / 3,2 / 3
2 rounds @ 75# and MUT, struggled on snatches today
3+8 Rx
3+9, 55#, strict CTB with blue band and bench dips.
2+8 at 75# with strict pull-ups and bench dips.
2+5 – started on MU, technique – I’m not taking this off my monthly goals until I get this. Working transitions/technique 2x/week
Hang power snatch 75#
3+9 transitions
Fun having you at the 530am!
3+9, 45#, strict CTB w/blue band & ring dips with purple band.
Went lighter to focus on movement (plus I’m so sore) but so close to ring dips with no band, but def needed it today.
Fun group at 9:30 today – thanks Erica!
mod wod 4 rounds
15 hang squat clean
7c bike
10 ghd
35#
First time back in almost 2 weeks!
2+16 75#/MUT
Good to be back!
4+8 35#. Blue band for 3, red +blue for 3, then dips.
3+12 35# ( really working on form), blue/purple strict ctb, red band ring dips
Bike part rx 🙂
2+27 @55# with MUT from bench.
Moving like molasses today but my form felt great. I think I’m ready for more weight next time.
2+26 Rx
Snatches felt good after the bar bell club on sat
hatch week 5 day 2