Friday, 5/8/2015

No Open Gym this Sunday, May 10!

CrossFit Kids spots still available! Spring session will be 5/11-6/18.

Mobility:
Shoulders – Scapulas

Strength:
EMOM for 7 minutes:
2 snatch (full) at 55% of heavy single from 4/20/15

WOD:
AMRAP in 8 minutes:
5 Power Clean (155#/105#)
10 Handstand Push-Ups
Compare to: 2/18/2015

Core/Accessory:
Tabata Hollow Holds

100 Band Pull Aparts

Post your results to the comment section.

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  One thought on “Friday, 5/8/2015

  1. May 8, 2015 at 7:23 am

    2+9 75# & HSPUs Rx’d
    snatch EMOM at 40#

    Like

  2. jenniferlourdes
    May 8, 2015 at 10:55 am

    Mobility:
    Shoulders, Hips, Yoga, the usual

    Strength:
    Pull-up work – assisted pull ups, ring rows, negative + max hold
    EMOM full snatches @40# – these felt good! I am finally getting faster under the bar.

    WOD: 5+13
    70# Power Cleans
    Handstand Push-Ups on box – first round on toes then on my knees so I could line up correctly and work on full depth to the ground/nose to box

    Core/Accessory:
    Tabata Hollow Holds – ouch
    100 Band Pull Aparts – 5×20 blue band

    Like

  3. May 8, 2015 at 1:42 pm

    Had to squeeze a 30 minute workout in between an insurance estimate from having my car hit a few weeks ago (yes, again), taking the dog to the vet for a bum leg, mom duties, oh – and my full time job.

    Did the AMRAP first because I wasn’t sure I’d have time for the EMOM. AMRAP? EMOM? Who talks like this?

    4+6 rx’d

    EMOM @ 63#

    Then crushed a FitAid. Yum.

    Liked by 1 person

  4. May 8, 2015 at 2:43 pm

    EMOM @ 28#

    WOD: 4+1
    55# Power Cleans (10# more than on 2/18/15)
    HSPUs on box…ugh

    Core/Accessory:
    Tabata hollow holds – 8 rounds (20 sec hold each)
    4×25 Russian twists w/ 26# kb
    4×25 Glute bridges w/ 55#

    Like

  5. May 8, 2015 at 3:19 pm

    2nd day of drop in for me at your gym. I really appreciate everyones hospitality while I was there. Not every Box I have visited is like that. I will definitely be back when I am in town again.

    75# for the EMOM (my ohs squat position is never good. Sorry you had to witness that Dan)

    4+14 @ 115#
    Strict HSPU

    Wayne

    Like

  6. Carlie
    May 8, 2015 at 4:19 pm

    EMOM @35#

    WOD: 4+14 (55#-stayed a little lighter then i wanted but today is the first day the ankle feels good so lets not test it lol) HSPU on box.
    -will say, even though same weight I improved by 7 reps and that’s with a bad ankle, not bad ha ha

    Core complete

    Like

  7. sburks1
    May 8, 2015 at 5:42 pm

    Oly stuff

    WOD:
    3+14 rx. Would have been more but seems i went Hulk Smash on the plates as they exploded on my bar mid WOD. Thanks for the Save Dan!

    Like

  8. Chirag Patel
    May 8, 2015 at 6:11 pm

    1000m Row (resistance 5) + 30 Ab-mat Sit-ups + 30 Russian Twists (26# KB)
    1000m Row (resistance 5) + 20 Ab-mat Sit-ups + 20 Russian Twists (26# KB)
    1000m Row (resistance 5) + 10 Ab-mat Sit-ups + 10 Russian Twists (26# KB)
    Took me about 21 mins (I think…will do this again next week)

    Like

  9. Canadian Brian Eh
    May 8, 2015 at 7:03 pm

    Snatch EMOM @ 95#
    WoD: RX for first 2 rounds.
    3rd round – 155# PC w/ 5 scaled HSPU’s
    4th round – 155# PC w/ 2 scaled HSPU’s

    Core completed.

    Comp Strength:
    Squat Clean:
    2×2 @ 95#
    2×2 @ 115#
    2×1 @ 155#
    3×1 @ 175#

    *failed two attempts at 195#

    Like

  10. denisdeza
    May 8, 2015 at 10:44 pm

    EMOM: #65
    WOD: # 115 —> 4+1
    Core done.
    Btw, Coach Brazilian Dan was a good motivator.

    Like

  11. Dylan
    May 8, 2015 at 11:18 pm

    WOD 155# power cleans but HS push-ups on box. 5+8

    Tried to do the deadlift ladder from Wednesday but I couldn’t keep up with adding and subtracting plates. Went from 225 to 445 by 20s before I just went to the end and pulled 500# for one

    Like

  12. Daniel
    May 8, 2015 at 11:31 pm

    Snatch EMOM @ 75#
    WoD: 3 + 6 @ 135# and wall walk

    Core completed.

    Comp Strength:
    Squat Clean:
    2×2 @ 75#
    2×2 @ 95#
    2×1 @ 135#
    3×1 @ 145# (PR)

    Like

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