Warm Up- Coaches Choice- 6 minute jacks/mt climbers/flutter kicks
For Time: 400M Run/21 OHS (95/65)/21 Box Jump (20″)/400M Run/15 OHS/ 15 Box Jump/400M Run/9 OHS/9 Box Jump- 13:12 as Rxed. I was chasing Steve on this one. the run was not fun. the bar slipped out of my hand on my last set of OHS otherwise it could have gone sub 13. happy anyway. we had time for a cash out “Frannie” 21-15-9 44# KB thruster / Pull ups. 7:28 on that. I missed breaking my foot with the kettle bell by about 2 CM’s that would have hurt like hell. Good work morning crew way to keep it lively.
side note, Rosie where have you been, sorry i was so abrubt when I ran into you in the village the other night I had literally just picked up the phone with an old friend of mine. I love that Petey eye you are rocking. I would hate to see what the other lady looks like.
Lillian – it’s when instead of jumping off the box as soon as you jump on it, you open up your hips at the top and either jump off or step down. It solely focuses on those hips to be open instead of having them open when you fly off the box…
Did about 20 minutes of body weight exercises for time as a warm up and hit the WOD.
Of course it started pouring rain at this point, but whatever. 11:15 Rx’d.
OHS 18/3 8/7 and 9. Usually get that first 21 unbroken, but a little fatigued after my long warm up. Happy with the box jumps. I was able to hit them pretty fast. And the run… well, it was wet.
Expect the 11:15 to fall, but it ain’t going to be easy guys!
11:15 is fast nice work Kurt. I signed up for the tuesday am class and expect some more quadrapedal/ parkour movements iin the warm up . did all OHS unbroken save for the slip on my first rep of the 9 spot.
Warm Up- Coaches Choice- 6 minute jacks/mt climbers/flutter kicks
For Time: 400M Run/21 OHS (95/65)/21 Box Jump (20″)/400M Run/15 OHS/ 15 Box Jump/400M Run/9 OHS/9 Box Jump- 13:12 as Rxed. I was chasing Steve on this one. the run was not fun. the bar slipped out of my hand on my last set of OHS otherwise it could have gone sub 13. happy anyway. we had time for a cash out “Frannie” 21-15-9 44# KB thruster / Pull ups. 7:28 on that. I missed breaking my foot with the kettle bell by about 2 CM’s that would have hurt like hell. Good work morning crew way to keep it lively.
side note, Rosie where have you been, sorry i was so abrubt when I ran into you in the village the other night I had literally just picked up the phone with an old friend of mine. I love that Petey eye you are rocking. I would hate to see what the other lady looks like.
Warmup: 3 RNFT- jumping jacks/mountain climbers/flutter kicks
Triplet: @55lbs, 18″box (game style box jumps) = 14:51
Had to chalk my hands since the bar was slippery and almost fell on my head
Cashout: 10-1 ladder pullups/pushups = didn’t time it worked on pullups
Good one today! 😉
Your amazing 🙂
no you are!
what are game style box jumps? still familiarizing myself with “crossFit lengo”
Hip open at top of box. Previous standards had the hips opening either on the box or in the air.
Lillian – it’s when instead of jumping off the box as soon as you jump on it, you open up your hips at the top and either jump off or step down. It solely focuses on those hips to be open instead of having them open when you fly off the box…
here is a good visual and explanation:
http://www.youtube.com/watch?v=Hiluk9nhGXs – fast forward to 9:30 min so you can see
Thank you Marina and Kurt! the other day i had to ask, “what is the cash out exercise?” i thought it was an actual exercise! felt a silly afterwards!
Did about 20 minutes of body weight exercises for time as a warm up and hit the WOD.
Of course it started pouring rain at this point, but whatever. 11:15 Rx’d.
OHS 18/3 8/7 and 9. Usually get that first 21 unbroken, but a little fatigued after my long warm up. Happy with the box jumps. I was able to hit them pretty fast. And the run… well, it was wet.
Expect the 11:15 to fall, but it ain’t going to be easy guys!
11:15 is fast nice work Kurt. I signed up for the tuesday am class and expect some more quadrapedal/ parkour movements iin the warm up . did all OHS unbroken save for the slip on my first rep of the 9 spot.
careful what you ask for (;
Careful what you wish for! (;
Great job noon class! You both killed it. Kurt, you’re a beast.
Coach Dan
Is everybody running in the rain? Or are some peeps rowing instead?
Nooners rowed. It was pouring pretty hard this afternoon.
I ran so fast I was hydroplaning. The secret for my good score – Dan met me at the door of my last run with a towel (;
15 burpee penalty for being 2 minutes late…
Then
Warm Up- Coaches Choice- 6 minute jacks/mt climbers/flutter kicks
Triplet- 10:45 rx’d
What time is it?! PRIMETIME!… What time is it?! 🙂
oh yeah and the kettlebell fran…
Triplet in 10:16, but only using 35#’s on the OHS due to a shoulder limitation. We ran outside. Rain was light.
Frannie in 6:13 with 24kg kb
Good time at 6pm.
Matt, You CRUSHED those runs!
Fun night.
Warm Up – 6min of jacks / mountain climbers / flutter kicks
Triplet – 10:43
All the OHS were unbroken and felt great. I think that is the first time I have been able to do that.
Frannie @ 24kg – 5:00
My quads were shaking after the triplet so i wasn’t too excited to do this couplet.
What can I say–your 65% is still impressive!
maybe it was more like 70%. HAHA! Great job tonight buddy.
You guys need a room?