Monday, 12/29/2014

Mobility
Squat and/or Shoulders

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WOD:
Credit Todd Bernson of CrossFit Potentia
“Faithful Unto Death”
AMRAP in 14 min:
2 Muscle-Ups
12 Overhead Squats (95#/65#)
20 Toes-to-Bar

Two New York City police officers were killed in Brooklyn just before 3 p.m. Saturday, December 20, 2014. Officer Liu, age 32 was a 7 year veteran of the force. The NYPD Deputy Commissioner of Public Information said in a statement that Liu was married only 2 months ago. Officer Ramos who just had his 40th birthday, became a cop only 3 years ago after working as a school safety officer. Officer Ramos is survived by a wife and a 13-year-old son.

Core/Accessory:
3×8 GH Raises
Post your results to the comment section.

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  One thought on “Monday, 12/29/2014

  1. December 29, 2014 at 10:17 am

    2+32@55# (2 reps shy of 3 rounds) all by my lonesome at 9:00😒
    FINISHED MY 2015 push-ups!!!!!!!πŸ’ͺπŸ’ͺπŸ’ͺ
    Practiced DUs until I wanted to cry 😝

    Like

  2. Kira
    December 29, 2014 at 11:00 am

    2+26 @ 63#, ring dips and ring rows

    Liked by 1 person

    • Valerie
      December 29, 2014 at 2:36 pm

      Way to go, Kira!!!

      Like

  3. Valerie
    December 29, 2014 at 11:04 am

    WOD: 3 rds @ 63#, MUs scaled

    Liked by 1 person

  4. December 29, 2014 at 12:50 pm

    WOD: 3+15
    Ring Rows and Negative Ring Dips for Muscle-Ups
    35# Overhead Squats
    RX Toes-to-Bar. I need to go to the Bryan Saylor School of Toes-to-Bar though cuz he was flying through those today! I was a mess with my toes going all over the place, just 2 or 3 at a time.

    Core/Accessory:
    3Γ—8 GH Raises done (w/ red band)

    Liked by 1 person

    • December 29, 2014 at 2:59 pm

      WTG girl!!!! And Jen gets extra points for listening to me whine about my ovaries on Friday night…πŸ˜›

      Like

  5. December 29, 2014 at 2:20 pm

    500 meter row
    Comp Strength:
    Snatch;
    2×1 @120#
    3×2 @128#
    3×1 @136#
    Rest 3 minutes
    EMOM 10
    5 Bench Press each minute
    155#/160#/165#/170#/170#/170#/165#/155#/155#/155#
    Immediately into AMRAP 1
    Bench Press @135# (11 reps)
    *that was disgustingly brutal!
    3 minutes rest
    Today’s WOD:
    4+2 Rx’d (toughest MUs of my life!)
    Rest 3 minutes
    2K row

    Liked by 1 person

  6. sburks1
    December 29, 2014 at 5:53 pm

    1000 row warm up
    Comp Strenght
    EMOM 10
    5 bench press
    155/165/170/175/175/175/175/175/175/175
    Amrap @ 135# – 18 reps ( wanted 20 😭😭)

    5×2 Snatch from box in hang position
    95/95/115/115/135

    Push-ups complete

    Like

  7. Brian E
    December 29, 2014 at 6:13 pm

    WoD: 3 x 31 @ 95#, MU’s scaled.

    Like

  8. December 29, 2014 at 7:41 pm

    WOD: 3+20 ring rows/ring dips, 55# OHS, toes-to-bar on the floor

    2×4 GH raises. Finally got a few unassisted raises…thanks Coach Adam for pushing me to try them. Ouch.

    Like

  9. Coach Cat
    December 29, 2014 at 7:42 pm

    Strict press 10×3 @ 87.5#

    Metcon:
    3+19 rx’d
    Surprised I got through all those TTB with no back or leg pain. Disappointed at how much my lungs hurt the whole time. Only the first round was UB MUs but OHS were all UB. Totally opposite of the pre-surgery Cat.

    Like

  10. jasonyovich
    December 29, 2014 at 9:51 pm

    4+3
    Ring rows with feet on box
    Ring dips with feet on box
    95# OHS
    Lying T2B

    Like

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