Note: This Monday, Labor Day there will be 1 class, group class 9am.
Jess
30 snatches 95/65
20 snatches 115/75
10 snatches 135/85
5 snatches 155/95
*Post weights and time to comments
REMINDERS OF UPCOMING EVENTS:
1. This Saturday Bring a Friend HotShot 19 Fundraiser($15 per guest),
2. SEPTEMBER 6th (7pm) Apex Social at Greenhouse in Souderton on Reliance Rd,
3. Sept 28 SVS Throwdown with South Mountain CrossFit
4. Nov 2nd IN HOUSE COMPETITION HARVEST RUMBLE ( Hooded sweatshirt to all participants)
5. CHRISTMAS PARTY DEC 14th @ APEX.
14 comments:
Warmup
7 MOM 100# hang snatch to power snatch
WOD
9:20
10-1
Box jumps 24"
DB shoulder to OH 30"
Went to CrossFit Hyannis up here on Cape Cod on vacation. Nice box and great people.
Kudos to the 6am this morning. Snatch form was solid throughout the entire WOD. Great focus and determination from everyone.
Props to Dan for all the extra work you are putting in. Very cool to see it paying off for you!
Great work wodding on vaca, Frank!
THis is an awesome WOD, if you are on the fence and are thinking about dodging.....here's a little motivation
C.Vaughn....slow mo
https://www.youtube.com/watch?v=TmlBFa2PsjI
Warmup: got up to 175# DL. WOD: 30-55#, 20-75#, 10-85#, 5-95#. Liked this WOD a lot. The snatch being my weakest movement, I really felt this was a good WOD to practice proper form and technique. Just wanted to mention real quick that its been almost five months since I started crossfit. Had no clue what a snatch was when I first walked into Apex. Today, as I was getting more tired and the weight getting heavier, I noticed I was bending my arms on my second pull before getting under the bar. From not knowing what a snatch was five months ago to noticing my flaws today is just an awesome feeling. The coaches at Apex are all so good at teaching proper form and techniques. Big props to the coaches!
WU: 145# DL for 10
WOD: 9:35
35#-65#
Felt pretty good at those weights. Did some snatch work afterward and hit 80# which is a PR for me. Super pumped about that!
Thanks for the encouragement, Niners!
80# power snatch! Woot woot!
Absolutely LOVED this WOD. I love deadlift, snatch, and power clean so between the WU and the WOD, I was a happy girl.
125# - 10 DL. Could have gone a bit higher but was really trying to focus on perfect form.
9:13
35-65
Worked a bit after, got 80# for 5 and then a PR of 85#! I was super pumped until Josh told me it's time to learn how to squat snatch. Haha... that will be rough.
Special thanks to Bekah for dragging my butt in this morning... I hadn't been in for a week... she just knows how to get in my head. =)
8:31
35#-65#
Felt good on the workout. I hv not been able to get 75 lb snatch since the open but today was the day. Super excited.
255# 10rm dl
9:35 80#-110#
Warm-up
Felt solid during a 10 rep 225# DL.
Many thanks to Josh on his continued commitment to making me better and also to Scratch, who kept a watchful eye on my heavy set.
WOD-5:42 45/75/85/95
Stayed light an tried to go fast.
Warm up 365# for 10
9:32- rx.
Warm Up--
175# 10-rep DL
WOD--
9:28 - 45/55/65/75 snatches
:) 185 deads then 45-75 at 7:39
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