Monday, 9/28/2015

The Fall session of CFC Fit Kids will start on 10/13! Enrollment has begun. If you know a kid aged 8-12 who is interested in CrossFit either as a sport, or to supplement other sports, please have them contact us to enroll!

Mobility:
Scapulas

WOD:
AMRAP in 7 minutes:
3 Handstand Push-Ups
3 Hang Power Cleans (135#/95#)
6 Handstand Push-Ups
6 Hang Power Cleans
9 Handstand Push-Ups
9 Hang Power Cleans
12 Handstand Push-Ups
12 Hang Power Cleans
Etc.
Record total reps

Core/Accessory:
3×8 Kettlebell Windmills

3×8 Hip Extensions

Post your results to the comment section.

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  One thought on “Monday, 9/28/2015

  1. BritLuko
    September 28, 2015 at 7:07 am

    3×5 back squat at 75%
    123#

    WOD: hspu with knees and 30″ box
    95# cleans

    Like

    • BritLuko
      September 28, 2015 at 8:01 am

      oh, 80 reps on the WOD. Finished 15 HSPU and did 5 cleans.

      Like

  2. September 28, 2015 at 7:39 am

    60 reps (finished round of 12)

    Squats: 3×5@105#

    Row: 5x150m with 30 rest (38-39 seconds, ~2:08 pace)

    HE 70# & KBWM 18#

    Like

  3. Narrow Stance Karen
    September 28, 2015 at 8:20 am

    Strength: 3×5 Back Squats @ 75% = 130lbs

    WOD: Score 68
    2 abb Matts
    65lbs for the Cleans

    Like

  4. Pete
    September 28, 2015 at 8:45 am

    225# squats 3 x 5 reps
    WOD 60 score
    pike shoulder push ups and 135# power clean

    Like

  5. sburks1
    September 28, 2015 at 12:22 pm

    Strength:

    Back Squat 5 x 5 @ 72.5% (237#)

    WOD:

    50 CAL Row – 2:58
    Rest 2 Minutes
    7 Min AMRAP – 63 Rx
    Rest 1 Minute
    1 Minute Max Effort Cal Row – 18
    Rest 1 Minute
    1 Minute Max Effort Cal Row – 16

    Core:
    3×8 KB Windmills @ 35#

    Like

  6. Catie
    September 28, 2015 at 12:57 pm

    3 x 5 Back Squat at 75%: 135lbs

    WOD: 54 @ 75 lbs and HSPUs with two abmats.
    Feeling very weak today–cleans were awful

    Like

  7. Coach Cat
    September 28, 2015 at 7:40 pm

    6×6 back squats @ 170#
    3RM good mornings 105# (picked up 135# but core felt fatigued so didn’t risk it)

    Metcon: 87 reps rx’d +@ 105#

    Kb windmills @26#
    HE @ 100#

    Like

  8. Erin
    September 28, 2015 at 8:24 pm

    Strength: 3×5 @ 130lbs

    WOD: finished round of 12 (barely) with an ab mat and 10# plate for HSPU and 85# clean

    LOVED the incorporation of some strength. Felt like I earned all of my hour in the gym! Thanks Dan!!!

    Like

  9. Pingback: Tuesday, 2/2/2016

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