Monday, January 25, 2016
High Tide
Well we are home from Mexico. It was cloudy and rainy most of the time but for 2 days is was beautiful. Lots of tequila and cerveza to Betsy’s occasional dismay but I definitely got that reset button needed since the 2014 CrossFit Games Team of Garrett, Ashley, Tina, Justin, Shane and Anna. Had some great reflection time and even spent my last day programming in cloudy weather by the ocean. There may be a few WOD’s named after random crap I was looking at while writing it.
Got the next 4 weeks panned out to get us ready for that Open or the trip to a warm ocean front resort you got coming up. Prepare to fitness the crap out of your excersising.
Have a great Monday!
Got the next 4 weeks panned out to get us ready for that Open or the trip to a warm ocean front resort you got coming up. Prepare to fitness the crap out of your excersising.
Have a great Monday!
1.) High Tide
8 minute AMRAP
8 Hang Power Snatch 135/95
13 Pull-ups
Rest 4 minutes
7 minute AMRAP
7 Hang Power Snatch 155/105lb
12 Chest to Bar Pull-ups
Rest 4 minutes
6 minute AMRAP
Burpee to 6″ target
Note: if your hands are not torn up or at risk of being torn up do Burpee bar muscle ups. You can call it Rx .
2.) 50 GHD Sit-ups for time
*3.) 5 rounds
30 sec. Handstand hold
12 Overhead Squats 95/65lb
*4.) Power Snatch 60/3, 65/3×2, 70/3×2, 75/2
*5.) C&J 60/2, 70/2, 75/2, 80/2, 85/1×3
*6.) Row Session
10 minute warmup and cool down
Row 4 X 500m AFAP @ 28 S/R, rest 4 minutes in between segments
8 minute AMRAP
8 Hang Power Snatch 135/95
13 Pull-ups
Rest 4 minutes
7 minute AMRAP
7 Hang Power Snatch 155/105lb
12 Chest to Bar Pull-ups
Rest 4 minutes
6 minute AMRAP
Burpee to 6″ target
Note: if your hands are not torn up or at risk of being torn up do Burpee bar muscle ups. You can call it Rx .
2.) 50 GHD Sit-ups for time
*3.) 5 rounds
30 sec. Handstand hold
12 Overhead Squats 95/65lb
*4.) Power Snatch 60/3, 65/3×2, 70/3×2, 75/2
*5.) C&J 60/2, 70/2, 75/2, 80/2, 85/1×3
*6.) Row Session
10 minute warmup and cool down
Row 4 X 500m AFAP @ 28 S/R, rest 4 minutes in between segments
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Amanda Zeamer
3 + 8 pulls ups, 2, 67 Burpees
55#, 50 sit ups, core class to teach too Didn't die
20
0
Amy Zynda
65# 2+8ps, 70# 2, 68 burpees
1 red band, Blue + red c2b Me: 75# is my 1 rep. Justin: 75# isn't your 1 rep.
1
0
Anna Schumacher
4+1 pull up/3+4 snatches/85 burpees
attempted bar mus but tore after 5 - 1:33 ghds
11
0
Grant Soletski
115/135 3 rounds/2 rounds/62 Burpees. No mas tequila.
4 X 500m row ave. 1:41, 50 GHD sit-ups @ Shane speed, HS Hold and OH Squats 8:23. Holds were a lot harder than anticipated
9
0
Jamie Kemen
3+3 PU (55#)/1+2C2B"ish"(65#)/62 burpees
No bands. Lost my C2B somewhere. And my apologies for Trevor's lovely scent enhancement in the kids room. (Head banging on wall)...
20
1
Everything in life is a phase. Hang in there. Here for you
Jason Nobles
2 + 1 pu, 1+8 c2b, 70 burpees
Used this to try and work a head cold out. In garage. Cold and cold don't mix!!!!
15
0
Paul Mantz
3 plus a couple HPS, 2 plus 1 HPS, 74 burpeess. #95/105 my ass still hurts from last week
17
0
Pauly VanderKelen
4 + 4 pull-ups / 1 + 5 hang power snatch / 11 burpee bar MUs
50 GHD sit-ups in 1:43 / 5 rds of HSH and OHS complete / Approximately 60 pistols complete
0
0
Sal Bertuglia
3 + 2 HPS, 2 + 3 c2b
Don't remember much except trying to keep up with Buntin on the burpees this was a tactical error.
22
2
Sam Carter
3+7 PU, 1+8 C2B, burpee bar MU's for 6 min
85/95lbs-woof! Totally lost track of bar MU
20
0
Ted Kemen
4 , 2+3 PS, 13 BBMU
95#/115#/ 2 ripped hands
20
1
Ugh. I ripped mine, too! Who will do dishes tonight?!
Tina Schmidt
4+4 PS; 2+1 PS
Between 15 and 20 bar muscle ups; I lost track because Andy kept talking to me!
24
2
Yvonne Otero
I kept moving.
30# / 35# , gray & Red band/ I think 44 burpees..Too many things to keep track of..
19
0