NEWS
- TODAY: Regular Schedule (No open gym)
- TOMORROW: Regular Schedule
WOD
“Thank You, Next”
200 Double Unders
1500 Meter Row
100 Squats
50/35 Calorie Bike
WOD Guidance & Goal: Just. Keep. Moving. Speed up where you can and go to your “dark place”. Target 15-17 minutes.
Post Time to Comments.
ENDURANCE
10 min easy
10 rounds
1 min hard
1 min moderate
then
10 min cooldown
17:10 rx
17:20 RX. Shoulders and dubs did not want to cooperate.
BBC.
10 rounds of hang snatch + 3 ohs at 70%. 90#
Felt good. Did them on the 1:00
5 rounds not for time
30s back extension hold
20 back extensions
Did 3 rounds 30s hold and 15/15/10 extensions. Hard
19:10rx
19:09 RX
20:48. 40 SU-SU-DU/DUAs.
16:42, 50 DU attempts
19:35 250 SU
18:29: 35 DU attempts
18:54 Rx
First time doing 200 DUBS (broken up)
16:48 rx
15:58
250SU
Crossfit postal
5 Touch and Go Power cleans @ 75-80% @85
Metcon (Time)
For time: 11:57
42-30-18
KB Swings(35)
21-15-9
HSPU’s 2 ab mays
*complete 30 DU’s after every movement (scaled to 15)
12 minute cap
17:19 with 250 singles (calves still crazy sore from Chad on Wednesday so dus were out)
16:35rx
17:20 Rx
18:10
50 ball slams
1 legged rowing
100 sit ups
1 legged biking
19:51 rx
20:30. 50 DU attempts. Rhythm got better in the back half.
16:23 mod. 1/2 reps. Chad recovery day 2 ??
21:00, w/singles
18:23 Rx
18:52 Mod with ball slams. (Lower back)
18+ in Vermont with a ?rope
19:43- 150 DU
18:38- SU
17:20 singles