WOD 10/8/12 C
Marina @ the CrossFit Bell Competition
5-8 Minutes OverHead/ Ankle/ Shoulder/ Hip Mobility
WU- 3 Rounds of: 30 seconds each- Jump Lunge/ Air Squat/ Shoulder Taps
Snatch– 20 Minutes To Establish A New 1RM
3 RFT of: 40 WallBall (20/14)/400M Run
3 Minute AMRAP of: M.B. WallBall Sit Up (20/14)
Nice form Marina, love how close the bar is to the body.
But – you’re not representing with a 718 T-shirt. 🙁 No rep
jump luncge/ air squats/ shoulder touches 4.5 minutes of fun.
snatch 1 rep max 140/ failed several times at 145. very frustrating need to work on getting under the bar.
3 rounds 400m/40 wall ball- 12:25
3 minutes of wall ball sit ups. 40 ish. My shoulders are smoked
3 Rounds of: 30 seconds each- Jump Lunge/ Air Squat/ Shoulder Taps
Snatch- 3×75 / 3×95 / 1×115 / 1x125F / 1x125F / 1x120F
Frustrating, but happy with my range of motion. I failed under the bar each time. Still lots of work to do here.
3 RFT of: 40 WallBall (20)/400M Run- 11:40
3 Minute AMRAP of: M.B. WallBall Sit Up (20)- 49
Great job noon crew. I love the holiday monday big classes.
3 rounds of 30 sec of jumping lunges, air squats, and mod shoulder taps… Thanks Coach Iz for helping me to be mindful.
Snatch: 3 @ 35 5@ 45 2@55 (f) Coach Tambot came along and worked with me on technique… 2@ 45 2@ 55 Thanks Coach Tambot, you rock!
3 rounds of 40 wall balls (12lbs) 400m run… God bless Coach Tammyli, couldn’t have gotten through without you! 15 min 9 sec
3 min 12lb med ball sit ups: 42… Lil Iz your just like your mom and dad, motivating and sweet… Thanks for cheering us on!
Best Coaches in the World! Great class!
You are very welcome Nikki. I am blessed to be able to help people everday and it is truly my pleasure to be a small part of your success 🙂
Columbus Day Nooner – great group today, always fun to WOD with people I normally don’t see at 6am like Rory and Sico.
WU: 3 Rounds of: 30 seconds each, Jump Lunge / Air Squat / Shoulder Taps
Snatch: 20 Minutes To Establish A New 1RM, 1@75, 1@75, 1@95, 1@95, 1@105, 1@105. This is my goat, though was pleased with me last rep. I need to get more comfortable getting low under the bar.
3 RFT of: 40 WallBall (20/14)/400M Run: 11:29. I’ve got wall-balls now, supposedly.
3 Minute AMRAP of: M.B. WallBall Sit Up (20/14): 43
Nice working with you too Chris, I never get to hang with the early birds!
Thanks Coach, it’s nice to hang with you today too.