Wednesday, June 14, 2017
Oats
Todd will be in tonight to take a looksey at all of your boo boos from 5:30-7pm. With the added heat and gosh darn humidity there is a lot more sweat flying around this place so make sure you grab an extra wipe or two and wipe your hard earned sweat off my equipment i.e. AirAssault, GHDs, Rowers
Have a great Wednesday!
Have a great Wednesday!
Is db 50# for men and women?
CF HQ rule of thumb: wgts posted are usually men's, take 70% and you get the women's.
1.) Every 1:30 for 15 minutes Overhead Squat 5-4-2-2-2-1-1-1-1-1, add load each round
2.) Oats
20 minute AMRAP
Run 400m
5 Snatch 155/105lb
3 Bar Muscle Ups
*3.) 5 rounds
1 Muscle Up -> 5 Ring Dip -> 30 second Muscle Up hold
10 Hip Extension
*4.) 5 Rounds, add load each round
10 One Legged Deadlift, 5 per leg
10 Bent Over Row, supinated grip
note: if you are struggling with the single leg get in front of that mirror and see what a good position looks like and feels like
*5.) CrossFit HQ WOD 170614
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches
2.) Oats
20 minute AMRAP
Run 400m
5 Snatch 155/105lb
3 Bar Muscle Ups
*3.) 5 rounds
1 Muscle Up -> 5 Ring Dip -> 30 second Muscle Up hold
10 Hip Extension
*4.) 5 Rounds, add load each round
10 One Legged Deadlift, 5 per leg
10 Bent Over Row, supinated grip
note: if you are struggling with the single leg get in front of that mirror and see what a good position looks like and feels like
*5.) CrossFit HQ WOD 170614
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches
Post reps for each set
You must login above to log your score
Alli Nowak
4 rounds
#65 C&J and strict pull-ups. No mobility in shoulders after all these months off👎🏻Light BS^#115
4
0
Amanda Zeamer
3 rds plus 300m
Snatch at 80# (shockingly went well since it's only 7# under my one rep max), baby bar mup, ohs squat 65-110# pretty sure a pr, double under and db snatch extra credit, 200 cal air assault
13
0
Brett Kohout
4 rds
Snatch @ 115#; ran 2 rds, rowed 2 rds. OHS ^135#, 10# pr. Found out where the CFGB tornado shelter is located 🚽
11
1
Lol
Brittany Nohr
4+343 m on rower
105# snatch side bar bmu. 170 ohs ran out of time to do last attempt. Still a 5# pr. Mu ec done w/ 1 unassisted ring dip and 4 banded for 1st 4 rounds. 5th round all unassisted ring dips.
7
0
Bruce Hoffort
Miss you guys!
First morning that I was able to get out of bed pain free. A few more days in Montreal then home for an ass whopping at CFGB. Can't wait!
18
1
We all miss you too Bruce!
Bryn Odberg
6 + 200m; DL instead of snatch & ring turnovers instead of bar MU
175# back squat PR
10
0
Jenna Hanson
4 or 5 (lost count) + 5 C&J
Biked (0.5 miles) instead of run, C&J 65# and 10 box overs with 10# DB instead of BMU, OHS^105#
10
0
Kayla Duchateau
3+400m. That's a big nope on the bmu
175#ohs 15#pr. 2 PRs in one week and 2 days from being 1yr post hip surgery. 6months ago I didn't think I would ever crossfit again.
18
7
Nice Kayla!!
👊🤸♀️👊
Great job Kayla
You da man
Killing it!!
You badass you! 🙌🏻
Daaaang nice lift!!
Laura VanderKelen
4 + 1 snatch, did my last 3 @ 105# thanks to Justin, started at 95#. Bar muscle ups felt good even with the finger 😱
140# OHS PR! Did the yoke/farmer/box jump ec from yesterday, that was fun!!!
4
0
Lauren Kalil
4 plus 1/3 box MU #85
OHS 135, 15# PR, failed 140. EC HQ workout and worked on butterfly PU and HSPU
13
3
Marcie Kyllonen
5rds + .1 miles
Biked (0.5 miles) instead of run, PC&J 65# and 10 box overs with 10# DB instead of BMU, OHS^100#
4
0
Omar CruzRivera
3+1 Snatch Rx
205 OHS
7
2
Paul Mantz
Should have stayed in bed
OHS ^ 215 10#PR
17
2
Some days it's ok to just move. #skilz
But instead you woke up and PR'd so a good morning all in all
Pauly VanderKelen
5 rounds + 100 meters
No failed snatches / OHS - 115 WU,135 WU,165,185,195,205,215,225,235 (completed the rep but accidentally dropped the bar so I wanted to do it again),235,240,245# (30# below my PR of 275# / *3.) complete with strict ring dips / EMOM5 - 6 burpee box overs with a 24" box.
0
0
Rachael Salata
OHS ^ 165
Dk rounds--concentrated on catching snatch at full depth and no chicken winging. DU/HSPU ec.
22
0
RaLinda Lamberies
65-90 OHS/5 (I think) rds
Handi wod 800 m bike, 55# snatch/ low bar muscle up
14
0
Theresa Rosenquist
5 R + 0.10 mi (Ass. Bike)**
**So many mods: 1/2 mi Ass. Bike/#55 HPSn/low bar MU. OHS: 10×5 ^ wgt ea set.# 45-70 (hammy & shldr love). EC: CF HQ WOD w/ step-ups/BP (& chitchat).
8
0
Tina Schmidt
5 + 50m subbed 125# cleans--sore shoulder
OHS up to 175# tied PR
14
1
It hasn't been said in a while so I'm just gonna throw it out there. ELITE ATHLETE!
Troy Foley
2 + 5 snatches
Worked up to Rx. Up to 215# OHS. Not used to doing this tough stuff 😆
10
2
Ty Krueger
7 + 200m
Worked up to 255# OHS - First snatch/OHS workout since the open :)
18
2