Thursday, 2/5/2015

The first WOD of the 2015 Open will be announced in 3 weeks! Join our team: http://games.crossfit.com/team/2661

Hurry up and join!

Mobility:
Overhead Position

Strength:
3xME L-Hangs from bar (for time)

WOD:
3 Rounds:
10 Handstand Push-Ups
10 Front Squats (95#/65#)
10 Burpee Box Jumps or Step Ups (24″/20″)

Core/Accessory:
4×25 Russian Twists

3×8 Hip Extensions

Advertisements

  One thought on “Thursday, 2/5/2015

  1. February 5, 2015 at 8:00 am

    0500-0600:
    20 minute warmup sesh
    35 minutes of mobility
    0700:
    Comp Strength
    (Jumped ahead for reasons)
    Snatch:
    3×5 @105
    2×5 @115
    3×1 @125
    Front Squat:
    5×3 @210# with a 3 second pause on each third rep. *that got a little spicy.

    Like

    • Pink and Black
      February 5, 2015 at 11:11 am

      I’m hoping you are talking about bicep curls with those numbers 🙂

      Like

      • February 5, 2015 at 12:26 pm

        Hahaha! Low percentage, high volume work. Just drilling form and consistency.

        Liked by 1 person

  2. Brian E
    February 5, 2015 at 6:58 pm

    ^^ You guys are silly! You should both do a WOD-OFF in front of everyone. Loser bakes paleo brownies!!

    Like

    • Pink and Black
      February 6, 2015 at 9:47 am

      We did!!! You missed it… You are almost tempting me to lose, so I can have brownies…

      Like

  3. Kyle B
    February 5, 2015 at 6:59 pm

    6:49 RX

    It’s rough getting back in the groove.

    Like

  4. February 5, 2015 at 7:02 pm

    I felt like deadlifting this morning. Worked up to 243# and it felt okay. Was tempted to try 263# but thought I should save it for another day. A day that is not 2 days before a team competition. You’re welcome Burpees ‘N’ Slurpees.

    3×8 hip extensions with 25#, 45#, 45#

    7:39 rx’d

    Like

  5. February 5, 2015 at 7:04 pm

    8:08 RX + @ 135

    Like

    • February 5, 2015 at 7:08 pm

      Hip extensions 2 x 10 at 95 pounds

      Like

  6. Loren l
    February 5, 2015 at 8:41 pm

    WOD – 8:57
    Hspu from box
    Rest RX
    Did box step ups vs jumps
    Core done
    Hip extensions w 25# plate

    Like

  7. February 5, 2015 at 9:36 pm

    WOD: 8:49
    HSPU’s on box
    Rest RX

    Like

    • February 5, 2015 at 11:33 pm

      And L hang 50/46/42

      Like

  8. February 5, 2015 at 9:50 pm

    10:40 – PR except did box HSPU. L-hang (knees) of 39/31/21 secs.

    Like

  9. February 6, 2015 at 7:55 am

    7:24
    30″ box + knees for HSPU

    Like

  10. February 6, 2015 at 8:09 am

    5:47
    box for HSPU
    Rx for the rest

    Like

  11. February 8, 2015 at 5:48 pm

    9:48
    First 5 hspu Rx, the rest on 1 abmat

    L-hold hangs: 23/18/18

    26# RTs
    hip extensions holding 45# plate

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s