WOD 5/10/13
A- Warm Up 3 Rounds of 30sec each – Burpees/ Jumping Ball Slams
b- Power Snatch – 10 minutes heavy single + 3 EMOM for 7 minutes
C- Nancy = 5 RFT of 400m Run/ 15 OHS (95/65)
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A- Warm Up 3 Rounds of 30sec each – Burpees/ Jumping Ball Slams- about 51
b- Power Snatch – 10 minutes heavy single + 3 EMOM for 7 minutes@70% worked at 115
C- Nancy = 5 RFT of 400m Run/ 15 OHS (95/65)-16:24 Although i did the rxed weight I had a lot of shallow squats so i got no repped Post workout unfortunately. Need to work on flexibility and depth on squats a true goat .
A- Warm Up 3 Rounds of 30sec each – Burpees/ Jumping Ball Slams: 49
b- Power Snatch – 10 minutes heavy single – Got to 115lbs which is a PR.
3 EMOM for 7 minutes@70%: 85lbs
C- Nancy = 5 RFT of 400m Run/ 15 OHS (95/65): 19:41 and worked the OHS at 85lbs. Like Cahill, definitely need to work on flexibility and getting deeper into the squat.
And a big thanks to Iz and the 7a class for the impromptu singing of “Happy Birthday” before we left, certainly appreciated it.
A- Warm Up 3 Rounds of 30sec each – Burpees/ Jumping Ball Slams: 55
b- Power Snatch – 3 EMOM for 7 minutes@70%: 100lbs
C- Nancy = 5 RFT of 400m Run/ 15 OHS (95/65): stopped at 20:00. 3 Rounds + 7 O/H Squats.
Happy Birthday Brian!
Power snatch – 3/95 1/115 1/125 1/135 1/145 1/150f
Nancy – 5 rounds for time: 400 m run / 15 OHS @95
time – 15:23 rx
A- Warm Up 3 Rounds of 30sec each – Burpees/ Jumping Ball Slams: 61
b- Power Snatch – 10 minutes heavy single – 90lbs
3 EMOM for 7 minutes@70%: 75lbs
C- Nancy = 5 RFT of 400m Run/ 15 OHS (65): 14:58 RX. All OHSs unbroken 🙂 1 tiny second behind Rosie’s leaderboard time! So close!
Beast! All I kept saying was “how the hell did Jaime finish so fast?”
A- Warm Up 3 Rounds of 30sec each – Burpees/ Jumping Ball Slams
b- Power Snatch – 10 minutes heavy single (85#) + 3 EMOM for 7 minutes (60#)
C- Nancy = 5 RFT of 400m Run/ 15 OHS (95/65) 17:21
Solid crew at 9am..glad I could work with you guys and gals on this WOD!
Did Nancy Rx
Jaime, phenomenal performance today. Tina and Ann were smokin’ it at 9am too.
I was just psyched to finished Nancy as Rxed, time was 20:21 (wheezing and gasping for breath takes extra time, you know…)
Special thanks to Ann and Tami for being great support last couple days. 🙂
Always great to WOD with you Katie- you always put in a great performance with hard work!
Thanks & nice work on rx’ing it!
I’d have gone a lot slower on the run had Lia not been booking those runs really fast!
Hugs and Kisses
6am Active Shoulder Endurance WOD:
A: Warm Up: 15 Wall Balls NFT, 3 Rounds of 30 sec each (max reps): Burpees / Jumping Ball Slams: 53 total
B: Power Snatch: 3 EMOM for 7 minutes @70%: 75 lbs
C: Nancy: 5 RFT of 400m Run / 15 OHS (95/65): 19:17 @65lbs. Shoulder still weak, many squats were shallow.
Warm Up – 58 reps
Power Snatch – 3@95/2@115/2@135/2@145/1@150
3EMOM for 7min @ 105#
Nancy – 16:33 rx
I thought I should give you the update. Out of 7 events I beat all my scores from last year and came out with 5 PRs.
Good job buddy! Solid work.
Thanks brother.
Nice work today everyone!! So many PRS
MY WOD was a litle wack today – had only 40 min
Warm Up 1 Min Max DU’s – 69/75
Snatch – 1/1/1/1/1 – 85/95/105/110/115F
Clean & Jerk 1/1/1/1 – 85/95/105/115/120F
I had a great time at the try outs tonight. Good work to everyone who participated. I feel good about this team. I look forward to training with you all.
Ps. CrossFit 718 is team grass fed. We need the grassfed stamp on the comp team shirts.
You know I love that idea!
Coach came up with it.
I love the “grass-fed” idea. Except that it’s kind of inaccurate. Wheat is a grass. I don’t eat grass. Cows eat grass. How about “meat-fed” – any vegetarians trying out?
…
WODing with a BABY!
It was good to be in an evening class again. It’s also good to be able to run again. It’s still a little tweaky, but WAY better than it was…
Olivia was having fun, even if she was a little fussy.
I did “Baby Thrusters” for the warm-up – literally, thrusts with my 22# baby girl. She loved it. I did it for the whole three minutes. I didn’t count.
Snatch 1RM – I got up to 75# and attempted #80. I think I could have done 80# if I hadn’t been worried about dropping the barbell on Olivia.
For the EMOMs, I did 5 Olivia Thrusters.
For Nancy I did a 100m Olivia run, then 15 Olivia Thrusters. Then my husband showed up so round two was 400m run, then 45# thrusters, then the run, then 15# thrusters, then the run then 25# thrusters. And I finished with the 25# thrusters in 23:10.
Ugh.