NEWS
- Jackson Competes: This Saturday and Sunday at CrossFit Southie. Heat times TBA
WOD
“Remedy”
On the 2 Minute for 10 Minutes
200 Meter Run
10 Thrusters (115/75)
Rest 5 Minutes
On the 2 Minute for 10 Minutes
20/17 Calorie Row
10 Toes to Bar
WOD Guidance & Goal: Aim to finish the run and calorie row in a minute. Go unbroken or big sets on the thrusters and toes to bar to leave about :20-:30 of rest before the next interval starts.
Post Intervals to Comments.
ENDURANCE
10 x 300m, :45 rest
BARBELL CLUB
7:30p
Back Squat
6 at 65%
4 at 75%
2 at 85%
2 at 90%
Max Reps at 85%
Jerks w/pause in dip
5×3
1:33(10) -1:42(10)- 1:48(8) -1:48(7)- 2:00(9)
1:20(12cal) -1:27(12)- 1:44(12)- 1:48(11)-1:43 (11)
Wow.
#65 10/6/8/8/6 (left tricep was pulling on the press- should have done #55)
17 cals and tuck-ins
75# 10 Rnd1-3, 7 Rnd 4-5
Rx
(Did row/TTB first)
55# thrusters, 5 for rounds 4&5
15, 14, 14, 13, 15 cals, 5 TTB
Memoir by KM
55#
5ttb
?
55#, 13cal and 5 ttb
9 cal bike & 75#/ 17 cal row & 10 tuck-ups – row first
95#/Rx
Kinda gross
Row; 10/10/10/6/5 t2b
Run; 10/10/6/6/8 95lb thrusters
El Guapo
Part 1: 65# thrusters. 5 in the 3rd round, 10 all other rounds
Part 2: 15 cal/rd (definitely wasn’t into the rowing today);alternating ttb/ku
200m then 55# 10-10-10-6-7
15 cal + KUs, KtEAs
200m then 55# 10-10-10-6-8
55# / Rx
75# / for pt 2 – 8 knees up
95# – 5 rds of 10
Row – T2B
20/10, 14/7,14/715/7,14/10
Box Squats 5 x3 175#,185,195
Clean DL +Clean 7rds:
145/155/165/175/180/185/190
Part 1 –
200m Run, 10 Squats (all w/ 20# vest)
Part 2 –
12 Cal Bike, 10 GHD
Part 1: 55#
Part 2: Rnd 1 did 10 connected TTB attempts and hit about 5 of them. Rnd 2-5: 5 connected TTB attempts and honestly hit almost none of them. I think I’ve got the movement down now though!
Rx/7ttb
55#/1&2 17 cal, 10 T2B/KnUp combo/3-5: 10 cal, 3&4: 5 T2B/KnUp combo, 5: 10 T2B/KnUp combo – could not find my breath on second half of work out until I slowed the number of strokes/min
Snuck this in @open gym
95# 10-10-10-8-10
20 cal 2 @10 knee up/toe ups & 3 @8 knee ups
RUN/THR: 10,10,8,8,8
ROW/TTB: 10,10,10,6,7
That was just nasty.
Rx/Rx
85# / Rx right under the wire…
95# (7 thrusters) / 20 cal (5 T2B, 9 in last round)
105# 10 10 10 5 8
ttb 10 10 8 6 4
Bs 6@185#
Jerk. 2@115, 1@125, 2@135
Round 1-3 run, Round 4-5 bike/ 55#
Between 13-16 Cals/ all TTB
Barbell: BS 7@155#
Jerks @ 65#
Rx 1:18/:18/:20/:22/:29
Rx 1:33/:33/:34/:38/:40
#55 / Alternated btwn ghd’s & v-up’s
(Shoulder pain)
65# Thrusters
10-5…-3 T2B
65# thrusters
10 cal rows
#55 10-10-10-7-5
15 cal row/ 1st round TTB (couldn’t string them together), the rest tuck ins