Monday, 5/11/2015

Our Spring 2015 CrossFit Kids session will run 5/11-6/18 on Mondays and Thursdays at 5 p.m. It’s a very small class, and the kids are ages 7-12, but if you workout during a Kids class, please be cognizant of their presence with regard to language, conversation topics, and equipment placement. Thank you for helping to make CFC a family friendly place!

Memorial Day Murph is coming up! I am currently looking for someone who has a portable grill. If we can find one, CFC will provide the burgers and hot dogs for the post-WOD cookout! Classes on Memorial Day will be at 9, 10, and 11 a.m. only.

Mobility:
Shoulders – External Rotation

Skill Work:
Muscle up transitions, muscle-up kip practice (10 minutes)

WOD:
AMRAP in 6 minutes:
5 Ring Dips
5 Deadlifts (315#/205#)
Compare to 12/12/2014

Core/Accessory:
Accumulate 2 minutes of plank on each side

100 Band Pull Aparts

Post your results to the comment section.

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  One thought on “Monday, 5/11/2015

  1. May 11, 2015 at 7:12 am

    6+2 155# & RDs Rx’d

    Jumping muscle up practice with negatives

    Core✅

    Like

  2. May 11, 2015 at 9:31 am

    7+3 @ #155/ box dips

    Like

  3. Van
    May 11, 2015 at 10:13 am

    8+4
    65#
    box dips

    Like

  4. Carlie
    May 11, 2015 at 10:13 am

    WOD : 155# 5 rounds
    1RM 175# DL (PR!!)

    Planks done.

    Liked by 1 person

    • Carlie
      May 11, 2015 at 10:14 am

      Oh! Ring dips with a box for assist!

      Like

  5. jenniferlourdes
    May 11, 2015 at 11:36 am

    Comp Strength:
    Went for a 1RM Back Squat. Previous was 175# back in January so I told Dan I wanted to go for 200#…failed twice at 195#. Oh well, not my day, but I am trying again soon so watch out!!!

    Skill Work:
    Muscle up transitions (10 minutes)

    WOD: 5+5
    2 Strict Ring Dips each round, the rest with one heel on a box (although the last 2 rounds was all 5 with one heel on the box)
    155# Deadlifts

    Core/Accessory:
    2 minutes of plank on each side, 30 sec with top leg up in the air
    100 Band Pull Aparts – blue band 20 at a time

    Like

  6. May 11, 2015 at 4:07 pm

    WOD: #205 – 5 rounds
    Ring dips with no assistance.

    Core done.

    Like

  7. Valerie
    May 11, 2015 at 8:48 pm

    4+4: 175#DL, ring dips rx

    Like

  8. May 11, 2015 at 8:54 pm

    WOD 6+6 @155#
    Ring dips on box

    Like

  9. May 11, 2015 at 9:23 pm

    WOD: 5+9
    175# DL, feet on box for ring dips
    Deadlift days are the best days!

    Liked by 1 person

    • May 11, 2015 at 10:09 pm

      Just checked the previous WOD… 5+9 @155#. Same reps, 20# more. I’ll take it!

      Like

  10. May 11, 2015 at 9:53 pm

    Bench Press: 5×3 @ 85# + orange bands (55% of 1RM)

    Back Squat: 255# (Post surgery PR!!! This was my goal for today. I feel like I may have had 165# but no need to push it. Very happy with this lift!)

    WOD: 6+6 rx’d (improvement from 7+7 @ 133# in December)

    Planks done. Pull aparts with purple band UB.

    Great day!

    Liked by 1 person

  11. cathybeloncik
    May 11, 2015 at 10:06 pm

    WOD: 5 + 5 @ 155#
    Ring dips on box

    Like

  12. May 11, 2015 at 10:22 pm

    I forgot to link back. Here are the results from December when we did this: https://crossfitchantilly.com/2014/12/11/friday-12122014/

    Big improvements! Love it!!

    Like

  13. Dylan
    May 11, 2015 at 10:22 pm

    7 Rx

    Like

  14. Canadian Brian Eh
    May 11, 2015 at 10:46 pm

    Comp Strength:
    5 x 3 @ 145#
    1RM Back Squat @ 295#

    WoD:
    3 + 6 RX (meh, really had to push it for the deadlifts)

    Core + pull aparts completed.

    Like

  15. May 12, 2015 at 6:54 am

    5+7 – box ring dips, 205# DLs

    Like

  16. Scott
    May 12, 2015 at 7:38 am

    4+7 – RX Ring Dips, 295# DLs

    Like

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