20 min AMRAP7 thrusters
7 SDLHP
*80/45 wt
Post weights and reps to comments
Tomorrow's WOD is upon Kurt S. request
Don't forget:
1. Games class on Saturday @ 6:30 am
2. Muscle Up Clinic on Saturday @ 9:00am
3. Jane's Nutrition Lecture on Greens and Raw Food 11-12noon
It's almost time to show the Meadowalnds what Apex is made of!
18 comments:
I thought the muscle up clinic was 9:00?? That's what it says on the home page.
Crossfit Harlem- Afro Brutality style
1 mile run- warm up
on the minute for 20 mins
75#
5 front squats
5 push press
5 back squats
then on the minute for 12 mins
75#
4 burpees
4 fs
4 pp
4 bs
Unbroken in the first 20 mins and got 8 rounds total in the second 12 mins of work. Second round sort of turned into an AMRAP for everyone!
You are correct, the start time is 9am
Crossfit Harlem?
Warm-up:
- Jerk 3RM: 115# *PR*
- Jerk 5RM: 105# *PR*
- My previous 1RM was 115#
WOD:
- 35#
- 14 Rounds plus 5 (201)
This WOD was not as bad as I thought it would be going in. Plan was to stay on the minute but that plan went out the window by minute 5.
Josh Irv... Did they sell Afro Brutality shirts?? I have one I got from a comp in NJ! Maybe you wod'd to the Harlem Shake?! :)
Why has Crossfit Apex never done a Harlem Shake video? That would be wild!!
Ran my first 5K of the year. Gotta get ready for the CMC. Here we go Apex Skull Crushers
19:55
17 rds, 31 lbs
Make up day for Keithy
WOD 1- Cliffhanger
10-1 wb's
1-10 Lunges
20#
2- 1 lunge
6:37
WOD 2- Slinky
2 rds
750 m row
5 Walk Climbs
30 DU's
3min rest
3:31 & 4:02- DU's killed my 2nd round
14 rounds plus 3
65#.
24 rounds plus 4 @ 35#.
18 rounds + 3 65#
18 Rounds+3 Rx
Sharon got a little cocky and posted that she did 65#. . . She didn't!!
18 Rounds+3 Rx (45#)
Told ya I had your back:)
31#
17 rounds +4
Jerks
3RM -71#
5RM - 61#
If Missy K. tells you she "has your back", don't believe her for a second. :-)
15 rds + 2 45#
Push jerk:
115# - 3RM
85# - 5RM
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