Note: Schedule for the rest of the summer for lunch and 9:30AM classes (all others remain the same):
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Monday – Noon Only
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Tuesday – Noon Only
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Wednesday – 9:30AM Only
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Thursday – 9:30AM Only
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Friday – Noon Only
We will return to a regular schedule in the fall.
WOD
- 200 Double Unders
- 50 Overhead Squats 135#/95# (Bar must start on the ground)
- 50 Pull-ups
- 1 Mile Run
*Partitioning of Overhead Squats & Pull-ups is allowed
23:35 rx (in Long Beach, CA)
Kickin it in the LBC
WOD: 600 SU, 50 FS @ 65#, 50 Body Rows on Squat Rack for PU, 800 SU(for mile)
Time: 23:35 including a bathroom break so probably 22:00
Followed by bench press: 5@85; 3@90, 2@ 97
that should say FS@ 67#
WOD:24:15.
DU (4 min of Single, single, double with lots of stops and failures but I’m getting some and that’s progress); 50 OHS @ 35#; 50 Pull Ups (15 kipping, 15 Blue band, 20 Ring Rows) 1 mile run ( this was my first CF mile and it was under 10 min! )
This was a great day for me in that all my weaknesses were exposed in one WOD. This is how you get better. Thanks Crossfit !
Great work today Al!
I think I did 24:10, but I forgot. Bands on the pullups; 65-pound OHS. 4 min of single-unders, for a total of 460.
Like Al said, this was all my weaknesses at once. For some reason I got a crown headache on the OHS which lasted for a couple hours. Almost like a dehydration headache but I was well hydrated.
18:30 (800M run, RR, 35# OHS, 4 min of DU attempts).
26:01 rx
Oh man, viscous! We went in to Crossfit Telluride today and had a good old time!
I’ll tell you what kids, 9000′ is no fooling when attempting to exert at max effort! And we had been out here for near on a week doing all kinds of fun activity stuff. Big hikes up to over 12,000′ 2 days ago, a 7 mile trek up to Bridal Veil falls – where we ran into and hung out with for a while Ed Helms of The Office and Hangover fame. Really nice guy, but man was he suffering on that hike having just come in from LA the day before!
Running Christine
3 rounds
400m run – up a dang hill!
12 deadlifts @185#
21 20″ box jumps
10:10
Name dropper.
22:49 Rx
22:37 95# OHS, 600 singles.
19:04 @77#
25:12 (47#, RRs)
Minor exertion headache afterwards. Not a good workout for us hunchers. 🙂
What’s a huncher?
Someone with crappy posture who hunches their shoulders, i.e. me.
OK thanks. So its not just a clever nickname. I thought maybe it had some kind of technique related meaning.
22:40 w/OHS @ 95#
DUs took 5 mins. Strings of 30-35 followed by strings of 1, 2, 1. It was humbling. OHS kill.
28:38 @ 85#
sucked
22:10 (67#, 800m run). DUs sucked after 100, ended up just doing an unknown number of single unders until the 5min mark.
19:12 (45#, rr)
19:23 – scaled: 4 minutes single unders, 3 rounds 25# & 2 rounds 30# OHS, ring rows.
4 min cut-off for SU’s, 35# bar first 2 rounds, then had to drop to 15# bar, and ring rows, 1mile run. Time: 23: or 24:??
24:13 (45#, RBPU)
23:13 45#ohs (first ohs in 2 years! yay shoulders)
in md – did murph, untimed
21:27 @ 115