Thursday, 5/7/2015

No Open Gym this Sunday, May 10!

CrossFit Kids spots still available! Spring session will be 5/11-6/18. Sign them up! Get them moving!

Mobility:
Hip Flexors

WOD:
3 Rounds:
3 Rope Climbs
10 Kettlebell Swings (70#/53#)
20 Box Jumps (24″/20″

Core/Accessory:
3×10 Seated Piked Toe Ups

3×8 Ring Rows

Post your results to the comment section.

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  One thought on “Thursday, 5/7/2015

  1. May 7, 2015 at 7:07 am

    11:16 Rx’d*
    *Russian swings

    Did Wed comp EMOM scaled as such:
    155#, 160#, 165#, 170#, 175#, 180#, 185#, 190# (PR!!!!) failed 195#…too tired but I got it next time. Coming soon…200# DL (2x BW)😊😊😊πŸ’ͺπŸ’ͺπŸ’ͺ

    Liked by 1 person

  2. Van
    May 7, 2015 at 5:57 pm

    6:47
    modified rope climb
    20″ box
    18# kettlebell

    Like

  3. Chirag Patel
    May 7, 2015 at 6:47 pm

    195# Bench Press (3×5) & Front Squats (3×5)
    2000m Row @ 9:37 — 3 minute break — 1000m Row @ 4:11

    Sprained Ankle –> getting better over time so no WOD for a while :/

    Like

  4. May 7, 2015 at 7:42 pm

    Catching up on strength/speed work.
    20 thrusters for time at 95#: 1:10

    7×1 Snatch High Pulls: 85, 105, 105, 115, 115, 120, 120 (not really a “high” pull by this time)
    Rest 6 hours

    6×200 meter runs, rest 1:1
    49, 48, 48, 50, 51, 54 (sacrificed a few seconds to avoid getting hit by a car but probably would have been 51)

    EMOM for 15 min, 1 deadlift. Started at 155#, added 10# total every minute and my last successful lift was 245#. Attempted 255# but failed. 14 burpees for the remainder of the minute

    Liked by 1 person

  5. May 7, 2015 at 9:07 pm

    WOD 9:00
    One set rope climb and two sets modified
    35# kb
    Box step ups

    Like

  6. cathybeloncik
    May 7, 2015 at 10:35 pm

    WOD: 7:45
    Scaled rope climbs
    35# KB
    Box Jumps rx’d

    Like

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