Note: Tomorrow's Saturday Morning class will be held at Apex.
Joe T.
1. 30-20-10
Power Clean (135, 95
Bar Dip * Trainer scale up: Ring Dip
(12 min Cap)
Rest 10 minutes
2. 3 RFT:
15 Hand Release Push ups
30 Calorie Row
(12 min Cap)
*athletes may start at either WOD
Post weights and time to comments
Reminder:
1. 30-20-10
Power Clean (135, 95
Bar Dip * Trainer scale up: Ring Dip
(12 min Cap)
Rest 10 minutes
2. 3 RFT:
15 Hand Release Push ups
30 Calorie Row
(12 min Cap)
*athletes may start at either WOD
Post weights and time to comments
Reminder:
16 comments:
7:12
100# pc and dips
743 ?
Row ans hrpu's
WOD 1: 11:58 90#pc's and bar dips. After the rope climbs yesterday, the dips were a major struggle today. Took way too much time on the first 30 dips. I didn't think I was going to make it under the cap but with the push from my fellow 6am crew, I got it done. WOD 2: 8:20?? Hrpu's. why does it seem so much longer to burn the calories than meters??
WOD 1: 7:51 60# PC and low bar dips
I thought I was doing 75# lol I guess math that early in the morning doesn't work out so well. My plan was to go lighter, but not that light. I am trying to work on form for my Cleans.
WOD 2: 9:45 Row and hrpu
11:02- cal row- push up WOD
8:54- power clean- bar dip WOD
60#
floor dips
WOD #1 5:20
- 45# Power Clean*
- Seated Dips
WOD #2 7:56
*I am still dealing with nagging soreness/tightness from my hernia surgery 18 mos ago that fires up anytime I do a lot from the floor. Made a conscious decision to stay very light on the power cleans.
Props to everyone that banged out the Rx Dips in WOD #1
WOD #1 - 8:37 60# & low bar dips
WOD #2 - 9:53
was definitely fun!
Just wanted to share something real quick. My daughter was up early today and saw me walk in the doors this morning. She says to me why do you have flour all over your shorts? Haha thought it was funny. Registered both of my daughters to crossfit kids. Hopefully they will at least learn that it's chalk not flour!
Wod 1- 9:17
65# power clean and reg bar dips
Wod 2- 10:34
Pushups / row
8:47
45#pc and seated dips
and I can't remember what I did on the row/pushups!!
8:25-Row and hand release pushups
9:58-Power cleans and regular bar dips 65#
Warm Up:
Hit 215#, missed #235
Wod1:
9:58 Rx
Wod2: DNF
Recovering from the flu on Wednesday, body was very unhappy after Wod1 and consequently hindered Wod2 significantly.
10:07 95# pc. Those dips slowed me down big time.
7:16 rx.
8:38 Row/pushups
7:30 65#PC/low bar dips (shoulder)
10:38 95# PC and dips.
7:28 push-ups and row.
#1 7:48 135#/low bar dips
#2 6:38
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