THANKSGIVING HOURS
THURS - NO SESSIONS
FRIDAY - 1 Session 12:00pm
ADVANCED
Lift:
Push Press
2-2-2-2-2
Rest 2 Min between sets
Training:
"Courage - ADV"
12 Rds
7 Pull Ups
7 Wall Ball 14/10lbs
FIRE-BREATHER
Lift:
Clean and Jerk
2-2-2-2-2
Rest 2 Min between sets
Training:
"Courage"
15 Rds
5 Pull Ups C2B
5 Wall Ball 2-for-1 20/14lbs
Post loads, time and thoughts to comments.Training Notes:
Push Press/Clean and Jerk - Increase loads for each set. Reps may be TnG or have a 2-3 sec transition time.
Wall Ball 2-for-1 - Complete a full Wall Ball and while ball is in flight complete 1 full squat.
Posts
16 comments:
75 2-for-1's ... oh
I dislike knowing that in the end, it equals 150
The First Annual EHT v W'Town Football Classic will be held this Saturday at 10:30 at Glen by the Bay Park, 636 South New York Road (Route 9), Galloway. Across from Reformation Outbreak Church.
Looks like it will be a good turn out. As of now, EHT line up is:
JP
Steve M
Tony R
Frank M
Tim F
Mike
Justin O
Doug
Kristi
Dan B
Jeff B
Russ
I apologize if I left anyone out. I also note that Nick and Justin Lobb have agreed to play, but given their purported "neutrality," we will have to see how the numbers shake out before assigning them to a team.
I will leave it to Coach Joey O-Pa to announce the W'Town line up.
The wager: 1,000 burpees for the losing team.
good intentions gone bad-was hopin to make it in today, not happening now tho, missing my 9:30 crew! Getting things ready-i'm hostin' the fam this year, wishing everyone a great Thanksgiving-i'm thankful for you all !!
Have a great time at the game, see yas next week ....
We missed you Patrick!! Happy Thanksgiving to you too!
FB:Lift 95-105-105-110-115..focused on technique and didn't go crazy with weight. Awesome Lift Lali!
FB WOD: chin over bar and 20lb ball(9ft target)....my performance was a disaster today. Started with the wrong movement first, hands slipping all over the place..kind of funny when I think about it..lol..didn't finish at the 15min cap said F it and kept going...glad I did:)Great job everyone and HAPPY BIRTHDAY Aurea!! See you all tomorrow!
FB -MFRT: 65, 75, 85, 95, 100x1(PR by 20lbs))( failed on the second)
WOD: 12:36 used 10lb ball. Those double-squat wall balls are crazy! Next time I'll try the 14. The pullups were about 25% chest to bar and the rest chin overs. My pullups have come a looooooong way tho!
Theresa, congrats on getting the touch and go T2b!!
Patrick Happy Turkey Day to you too!
Aurea, Happy Birthday!!!
See you all in the AM!
Sheri, I wasn't sure if you realized today's wod was called breaking boundaries. Well maybe you did from the smell in that corner. You figure 10 squats per round...
Listen, cf is serious! And if that means letting some go to perform better, what kind of crossfitter would I be if I didn't!?
wait, wait, I'm going to be serious for Nick
Happy birthday Aurea!!!!!!! (well that's serious and for real)
FB- Got back to my pre-back injury clean and jerk weight! woohoo!! 115
I didn't finish the workout. I also didn't count my rounds. I'm going to try and be better like write things down and go to church.
But!!! Who's doing pullups these days?? This girl! (bitch bar or not I am the shiznet. and I have small hands. they can fit in my mouth)
Hahahaha Leah! I'm glad you spared us all and made your little station in the corner!!! If you would have screamed "barrier" in the middle of the workout, I don think I would have been able to complete it I'd be laughing so hard! Maybe the next WOD should be named "the power of the clam" or "cup-a-cheese" ...hmmm....!
Happy Birthday Aurea!
great 9:30 class today.
MFRT: 135x2, 155x2, 175x2/next 3sets.
WOD: 13:34 with 20lb ball, did mostly chin over pullups tho.
Thank You Coach Nick & and all of you guys for the wonderful b-day wishes, the food, the beautiful flowers & awesome card!!!! YOU GUYS ROCK!!!
Lift:65x2,75x2,85x2,90x1
WOD: 11:21
FB
Lift: sq cl. 95, 105, 115, 125(f), 120
WOD: 15:59
LIFT
95-105-115-120-125(1) ran out of time and started to low...cleans felt great!
WOD: 18:58 14lb ball, pullups are high enough for chest to bar but I have a hard time touching, after rd 10 they were mostly chin over.
great job 6:30
happy birthday Aurea!
Happy birthday (1 day late)Kiki!
Lift:
75-85-95-100-105
(Nick, I know...next time!)
WOD:
14:47 C2B, 10lb ball
C2B felt really good.
Happy birthday, Aurea! :)
Lift: 135, 155, 175, 185, 195
WOD (FB): COB / 20 lb. ball ... 11:21
Post a Comment