ADVANCED and FIRE-BREATHER
Skill:
Skill:
Lateral Box Jumps
FIRE-BREATHER
WOD:
4 sets of 5 reps in each direction. Attempt to increase height with each set.
Focus on height, balance and transition.
ADVANCED
"It's Over Your Head - ADV"
6 Rds
12 Back Squat 75/55lbs
12 Push Press
12 Sit Ups
FIRE-BREATHER
WOD:
"It's Over Your Head"
6 Rds
3 Power Snatch 95/65lbs
6 Snatch Grip Push Press
3 OHSQ
6 Snatch Grip Jerk
Post time and thoughts to comments.
Posts
13 comments:
This is for you Nick...I'm blogging and I'm the first of the day for that matter!!
Tough wod today...shoulders n traps were fried after the 1st round I think! Great energy and I loved getting in for the 9:30 session, thank you spring break : )
WOD = rx'd in 14:06
GO FLYERS!!!!
Great work out today, back of my neck is already purple. Thanks for the push Michelle i have to work on my overhead squats.
nice one today, great seeing you in the am Amanda !! way to get bloggin'
FB, 75 lbs, 15:34, looked a bit easier on paper....
good luck today everyone........
Tim, way to push through! Great job morning crew! :)
Wod Rx'd 7:45
Great job 6:30. Big shout out to marky mark for introducin that group warm up yesterday, its a keeper, great warming up w/ everyone now. Nice job 6:30
AHHHH, finally a WOD I could do with little modifications!
ADV: 8:31
Back Squat
Russian KB 1pd
Sit Ups
LOVED the group warm up / stretch!!! I say its a keeper!!!
Also, loved the lateral Box Jumps. Felt good and made it up to a 36" box.
Good luck to everyone doing Game WOD tomorrow...do great!
Kristi, hope the allergies and toe get better quick!
Damnnnn! Not only did a miss out on a good wod today b/c of work but by the looks of the pics on facebook I missed out on Andrea and Lali's act!! Would have loved to see that...so funny!
Awesome box jump Nikki!
Wod 7:48
Nice working outside today!
Great seeing everyone as always!
WOD: 13:48 rx'd
great job everyone! actually liked this one...as sucky as it was!
lateral box jumps...yeah. I managed to laterally jump on a stack of 3 45lb plates! Winning!
see everyone tomorrow!
This is for you Mark.
Did 6:30pm today, had a great workout. I did ADV but modified the weight to 65#. That last set was tough but thanks to the group for pushing me through.
19:34(?)
Happily was able to do the 24" lateral box jump.
Tony, Hannah, E thanks for the muscle up help. I am pretty close, it is inevitable. Thanks for getting me close tonight.
FB rx'd - 9:12
Dan, you better quit F'ing around and nail that muscle-up! You're right there!!!
Nikki, they were talking about your stellar lateral box jump @6:30p tonight... WAY TO GO!! That's some UP's!!!
Mike (from CF ?) - way to power thru those rounds bro. Def felt the pain. Good work and way to stick thru it!!!
Doug/Joey O = beasts
Birgid, that baby is coming out in beast mode. He/she will be doin burpees before it walks!!!
Oh, yeah... and Tony, nice hair cut. Good job Hannah!
Loved the box jumps and warming up/stretching together. Nikki, awesome jumping, girl!
11:10 55lbs Was worried about getting the bar down to the back rack. I always hit my neck. Still beat myself up! LOL!
Fun taking the 6:30 crew outside! Way to get it done everybody!
Mike from CF Revelation, way to finish!
Post a Comment