Monday, 10/5/2015

*** Effective Monday, 10/5/2015 the 9 a.m. class Monday-Friday will start at 9:30 a.m. ***

Mobility:
Scapulas

WOD:
AMRAP in 10 minutes:
5 Thrusters (95#/65#)
5 Chest-to-Bar Pull-Ups
10 Thrusters
10 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
Continue adding 5 reps until time expires
Courtesy of CrossFit.com

Core/Accessory:
Alternating Tabata: Hollow holds/ Plank

100 Banded Leg Curls

Post your results to the comment section.

Advertisements

  One thought on “Monday, 10/5/2015

  1. Pete
    October 5, 2015 at 7:49 am

    235# squats
    WOD @ 75# 86 reps did ring rows.

    Like

  2. Narrow Stance Karen
    October 5, 2015 at 8:22 am

    5×3 Back Squats @ 135lbs
    WOD @ 65lbs and RR: 91 Reps

    Like

  3. sburks1
    October 5, 2015 at 9:06 am

    Back Squat 5 x 5 @ 245#

    WOD
    94 Rx

    Like

  4. Catie
    October 5, 2015 at 10:40 am

    Back Squat 5×3 @140#
    WOD: 106, 55# and ring rows.
    Tabata party attended
    Great workout today!

    Like

  5. ShanNicole
    October 5, 2015 at 7:38 pm

    Back squat 5×3 @ 120#.
    WOD: 80, 45# and ring rows

    Like

  6. Coach Cat
    October 5, 2015 at 7:44 pm

    Back squats 6×6@180#

    Metcon 114 rx’d (14 thrusters in the round of 25)

    Liked by 1 person

  7. October 5, 2015 at 10:38 pm

    My knee fell apart during warm-ups, so Coach Nick put me through some nasty upper body punishment. I was looking forward to thrusters, now I’m just hoping I can lift my arms tomorrow.

    Like

    • October 5, 2015 at 10:54 pm

      Dr. Bryant at Airrosti has been fixing my knee which decided to protest all those CAL thrusters. After 2 sessions I can walk up and down stairs normally again.

      Like

  8. October 6, 2015 at 6:52 am

    87: 65# thrusters, reg pull-ups. Did core.

    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