WOD 8/12/14
8 Minutes of Hip/Back/Ankle Mobility
A- 3 RNFT of: 20 Double Unders/10 Goblet Squat (24/16kKg)/10 PVC OH Wall Facing Squat -9 Minute Cap
B- Squat- 8 Minutes To WU to 75% + 2 @ 75% Every 45 Seconds For 12 Rounds – 9 Minute Cap
C- 5 RFT of: 100′ Racked Walk/10 Double K.B. Clean /5 Double K.B. Front Squat (2/1.5 Pood x2)/10 Calorie Row – 18 Minute Cap
Notes: For the Racked Walk do not move unless the bells are in the racked position.
Post your scores to the Whiteboard.
The Progenex is in so if you pre-ordered i have it behind the desk with your name on it.
Big Birthday Shout out to Tina!! Happy Birthday Muscles!! Hope you have the best day ever and may you be blessed with a new PR 🙂
BTW you guys can all Support Tina and the team over at the Subway series this coming sunday and next..
Caroline/ Michaela & Patrick are reserving team Muscle Up Brooklyn over at CrossFit Virtuosity this Sunday 8/17!! Lets all get our asses over to Willie B and cheer for our friends
Tina/ Marcos/ & Patrick are going to do the last event next sunday at crossfit South brooklyn, just a few blocks away.
Save the date!!!!
Thanks Tam!
I haven’t seen heat times yet for this Sunday, but the last time we were at 9am, so I will keep everyone posted.
Open Bar
EMOMx7
2 Snatch @95#
EMOMx7
2 Clean @135# for 4 rounds
3 Clean @135# for 3 rounds
Many failed MU attempts. Going back to the drawing board with these- worked on transitions with a band
haha- it did it again- That was Tina DEFINITELY Coach D!!!
oh man *NOT* Coach D
Glad to see you started drinking right after your WOD Tina! Happy Birthday.
So I pushed a little more today as I continue to test how the old back is going to hold up. So far so good although my wind is a completely gone right now. These 5 rounders are killing me.
Yes! Finally I can beat Cory in a WOD!
And yes, I may have started too early..haha
Hey Guys – what a humid DAY!!
Warmed up with some snatches before class
2 Hang Power Snatch + 1 Hang Snatch 1/1/1/1/1 @ 35k
3 RNFT of: 20 Double Unders/10 Goblet Squat (16kKg)/10 PVC OH Wall Facing Squat 3:27
Squat- 2 @ 155 Every 45 Seconds For 12 Rounds
5 RFT of: 100′ Racked Walk/10 Double K.B. Clean /5 Double K.B. Front Squat @ 35k x 2 /10 Calorie Row = 4rds+10 Cal ( I started on the rower)
5/5/5/5/5 – Pull ups