Note: for July 4th, we are only offering one class at 9:30AM, but it is open to the public, on rampers and regular members. Join us for a free team fun workout.
15 Minute AMRAP of
- Row 250 Meters
- 10 Toes to Bar
- 10 Push Press (95/65)
- 10 Burpees Over Bar
Posted In: Workout of the Day
4rds +149 meters (50#pp, Knees to elbows)
3rds + t2b, pp, 6 burpees, rx pp, mostly knees to elbows. Seriously need to work on kipping.
Working out of our Arlington office today so I stopped in to Crossfit Arlington’s box. It’s really cool how welcoming people are in the crossfit community and how universally the things we are learning apply.
Strength:
3-3-3-3-3 Power Clean: 205, 205, 205, 225, 225
WOD:
4 rounds
- 400m run
- 21 Deadlift @ 185#
* 13:10 – My legs felt good, but my back definitely fatigued. My back has a tendency to tighten up pretty bad on long runs (not that this was a long run). I think I just need to work on my muscle endurance there and deadlifts are certainly going to help!
5+10 row rx
Great job today!!
great work lunch class!
5 rds rx
Awesome, Kevin! (It was hot in there)
WOD- 3 rounds plus 5 burpees Rx
5 + 4 burpees rx
5 rds + 200 m row rx
5+8 T2B rx
Rip’s video above on grip, though very different from anything CrossFit has ever taught us about grip (on strict press), is so the truth. Since the 70s Big Seminar I learned this secret of “turn your hands toward each other at a 45 degree angle then grip the bar” and “your grip is too wide. Trust me. Grab the bar where the knurling starts. If you can see knurling next to your thumb you’re too wide” and “elbows in FRONT of your wrists ALL THE TIME”, and have applied them to strict presses and have managed to do 95#x3 easily. I haven’t maxed out with this way, but it’s made the lift smoother and stronger, as well as my bench and pull-ups. Do eet.
Agreed Elizabeth. I was lucky to drop into a class in San Diego 2 years ago that Sage was teaching and she taught us all of the same ideas. Very cool to meet the little girl I saw in her dad’s videos first do clean and jerks and snatches when I started Crossfit!
Subbed 25×50# Sumo high pulls for rows and V-ups for toes to bar.
This was a lot more terrible than I anticipated!
4 + 3 burpees
Warmed up with 5×10 of 50# goblet squats and dumbbell curls
Hope everyone has their power back by now!
3 rds + 2 burpees Rx (67#)
4 rds + 250m row & 1 T2B.
Head-to-head w/Alex & she got me in the end.
2 burpees shy of 4 full rounds. 4 full rounds in 15:04.
K2E (-ish), 55# pp
4 rds + 3 t2b @ 67# (t2b and push press unbroken)
10×2 Hang Snatch @ 77#
10×2 3-Position Halting Snatch Pull @133#
WOD: 3 rnds + PP @79#
I think doing the snatch work beforehand might have slowed me down a little in the WOD
I think doing snatch work beforehand just made you that much more awesome, so pat yourself on the back
4 rds + 155m Rx
3 rounds + 250 m + 5 t2b
3 + 9 burpees rx
3 rounds + 250row + 10 PP + 7 burpees @89#