1.) 30 minutes to establish 1RM Snatch and Clean & Jerk. Use no more than 10 reps to get to your PR attempt. Clock will start at 10 minutes after class start and at 30 minutes lifting is DONE so manage your time.
No more than 3 misses per lift
2.) WOD
15 minute AMRAP
20 Double Unders
15 Burpees
5 Box Jumps 36/30
1.) Clean Pull – 3 x 3 @ 105%
2.) back Squat 5 x 2 @ 70%
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Pilates & Free WOD
Sore from yesterday, but its my shoulders?
10
0
Mark Davis, Laura Schmidt, Che Ater, Charlie Spry, Kayla Duchateau, Brooke Allen, Anna Schumacher, Ryan Froelich, Theresa Rosenquist and Daniel Greene
Anna Schumacher
This is the most sore my legs and butt have been in the history of their existence.
14
4
Brooke Allen
7+2burpees 24 box
115# Snatch PR, ice bowl wod #1
11
4
Charlie Spry
Yes
Pilates. 30:00 row 7000m yesterday 3x3x12 165 first half 135 2nd half. 30:00 roq 6400m, foam roll and lacrosse ball, another 30:00 row 6800m. Thanks Wendy for joining me round 3
12
0
Che Ater
Pilates, Free WOD and skill work
Free w/ Michelle, Crystal, Shannon and Heather ~3100m and 308 burpees (I was the weakest link at 46 wahhhh :( but thanks to everyone else, we got 1st!!!) Then worked on HSPUs, DUs = 11UB PR!!!!!, PU work and then joined Charlie for a 30 minute row. Rest time.
12
1
Great job on the new DU PR, you rock!!
Christian Stueber
Camp WOD w/ Tom S. 20 touch jumps, 15 burpees, 5 jump squats. 7 rnds
Bringing a CrossFit trainer to camp with you? Priceless!
4
0
Jamie Kemen
6+5 burpees
24 box and 2# pr on my Snatch. At least were going the right direction, again.
12
0
Kayla Duchateau
6or7 rds. A few burpees. Lost track after shinning and shitting myself.
127#snatch 7#pr. Thanks Ashley! 5:40 scaled ice bowl wod #1
10
3
Laura Schmidt
6 rds 20
9a yoga at flow yoga; 115# snatch, 155# cj. Getting the weights back up
10
0
Mary Stueber
At home WOD
Had my sister join me for the cold weather at home WOD. Best was hearing her complain later in the day about how sore her legs were from the lunges :-)
0
0
Michelle Johnson
Pilates + Free Wod
W/ Crystal, Heather, Shannon, & Wendy - 3022M row & 308 burpees - 1st place burpees(-: It was fun, ladies!!
10
0
Theresa Rosenquist
8 rounds +23
Only 24 box (grow a pair & get up there - K.K.) #97 Snatch (not PR), Post: 3x{10BP (#85)/25GHD h.ext/10 kip.p-ups
9
0