Our biggest supporters throughout the competition
There will be no sessions on Monday July 4th
ADVANCED
WOD:
"Twisted - ADV"
15 Min/AMRAP
10 Front Squats 50% of BW
100 Singles
FIRE-BREATHER
"Twisted"
15 Min/AMRAP
10 Squat Cleans 75% of BW
30 Double Unders
CA$H OUT:
Coach's Call...
Post rounds and thoughts to comments.
Posts
19 comments:
WOD: FB 85lbs 4 rds +10+3
Decided to not go as heavy to focus on technique and it was still a rough workout! Learned how to let go of the bar today.... finally!! Thanks Nick:) Great job everyone!
Nice Job this am Theresa!
I did FB, even tho 75% of BW is not close to reality yet, i went w/95 & struggled thru for 3 rds. nice crowd today, and fun $out too!
Wod: FB 95lbs = 4rds+1
Tough workout to say the least including me losing focus on a rep and the bar falling on top of me as I fell to the ground! Nice work 9:30 crew. We ended with a fun a game of dodge ball!!
FB - I did 135 which is @62% of my body weight...tough wod!!! Too much time wasted standing over bar. Got 4rds + 10 sq/cleans. Real mental battle. Great to meet Tim & Karen from Coloroado...way to crush it guys!
FB (rx'd at 115lb) 6rds + 5
Tough WOD, I was really sucking wind!
I was pleased with the improvement on my sq cleans even if it was at a relatively light weight. Just need to focus on staying on my heels more. Had a few rd's of unbroken Du's which was nice.
Great job today everybody!
Big OTG welcome to Morgan, Katie and Pat! Looking forward to working out together!
FB 65lbs, 5rds + 3
Sweaty one!
FB 95 lbs, 4 + 2
Rope broke during round three and I spent at least a minute trying to fix it - thanks for the spare Mary.
So out of shape I felt like I was bleeding out of my ears. I love crossfit.
FB with 75 pounds: 4 rounds
Sweaty doesn't cover it...bleeding out of my ears? yeah, I like it. Good one Steve.
oops, actually it was 4 rounds + 10 squat cleans!
5 rounds +2 @140lbs
One tough wod. Every squat clean was a mental battle
FB (rx'd at 115)
5 Rounds + 3
First time working out at 6:30. Nice to work out with a different group every once in a while.
fb 95# 5 rds. plus 5 cleans
wod: rx'd 105
5rds +10 sqcleans
60lbs. Double unders are getting better. 4+10+8.
Thanks Nick for the extra coachin on the shrug part of the movement tonight. When I did nail it, it felt so easy... but as the time went on, I def got tired and failed to rely on just the shrug. Still got work to do, but the squat cleans are really starting to feel solid.
WOD FB Rx'd @ 120lbs - 6rds + 2
WOD:rx'd 4+10+19 110lbs.
this was soul crushing.
squat cleans got progressively better.
fb: 95lbs (obvi not rx'd)...goal was to work on form today. thanks nick for all the pointers throughout...i feel like i made some improvements today. 3rds +10+13. terrible at managing my rest today...spent too much time just holding my jump rope
nice work 330 and 430...brutally hot in there today!
advanced 60# 8 rds + 6 front squats and 30 DUs. This one was hard, but I felt strong. DUs went well too. Guess all that practice with them on vaca paid off! :P
6 rounds + 9 @ 125
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