Saturday's Class will be held at 8am
24 min Amrap
8 OHS (heavy)
16 push ups
10 box jumps 30"/24"
One partner rows 500m while the other partner works. Continue where each partner leaves off and switch jobs. Complete as much work as possible for 24 min
GOOD LUCK to all who are braving the AC Triathlon this weekend!!
(if you are competing please post "IN" to comments)
24 min Amrap
8 OHS (heavy)
16 push ups
10 box jumps 30"/24"
One partner rows 500m while the other partner works. Continue where each partner leaves off and switch jobs. Complete as much work as possible for 24 min
GOOD LUCK to all who are braving the AC Triathlon this weekend!!
(if you are competing please post "IN" to comments)
24 comments:
Warmup: got up to 65# on the snatch balance. Slowly increasing weight on this movement. Still need a lot of work on the balance. WOD: paired up with Anthony. 10rds. + 4, 30" box, 65#. The rowing was brutal towards the end. 24 mins was awfully long!
IN
Good Luck Dave. If the AC Tri is on Saturday next year I would be interested again.
Tyler Steel you in this year?
WOD: paired with Jane. Great job girl!!
9 + 9 & 65# and 30" box
Good Luck Dave!
Paired with Nikki (hope I got spelling correct)
8 + 30
24" box (step)
#25 OHS
Applied the new rowing skills we learned in the clinic. What a difference. My form still needs work, but wow so much better. This was the first time my back didn't hurt. Rowing still sucks, but the sucky part goes by a lot quicker now. Thanks again Steve!
Good Luck BDD and anyone else that is competing this weekend!
via Cactus Crossfit
Warmup/Strength 4 Rounds of:
* 4x4 Deadlifts 85#
* Handstand holds between each DL set
* Rest 3 mins between rds
WOD: 151 reps
3 rounds of
* push press @ 65# 45 secs work 15 secs rest
* KBS @ 35# 45 secs work 15 secs rest
* Burpees 45 secs work 15 secs rest
Partnered with Chris G.
10 rounds+ 28 70#
Partnered with Sarah.
10 rounds + 13
35#
I was beat after the WOD, but feel great now! Have a great weekend all!
Way to get it when you are on vaca Rob!!
Good luck to BDD in the AC Tri and to anyone else going.
WOD
Paired with Kevin Mooney
8 rds + 13 with #40 and 24" box
That was just brutal! I need to take Josh's advice tonight and really start paying attention to form. I start rushing and losing it and it gets worse when I start getting tired. Really need to start focusing on it.
Partnered with Shanna
9 rds + 27
50 lb 24" bx
Good workout
Partnered with Steve
10 + 21 35# 24" box
Great work partner
Way to work while you are out of town Rob!
65# on the snatch balance.
Partnered with Lou. We did 11 rounds plus 29. I did 65# on the OHS; Lou did 70#. 30" box. About 5245 m on the row.
I think in a WOD like this, you have to include what you did on the row; otherwise there is no motivation to push hard on the row. You'd be better off doing an easy 500 m before you have to get back to work on the AMRAP.
Yeah but then you hang your partner with the other work. So should be your motivation on the row.
exactly. I would see Frank getting gassed and would really get moving on the row to relieve him.
Frank you are totally correct!
Absolutely Frank.
Partnered with B-Jazz
10 + 21 35# 24" box
We only brought 8 chips to our spot and got through 10 + rounds. I was psyched. Good woring you with Dave.
The warm up was great...more snatch balance. I actually really doing them. I only got to 35# but was happy with getting just a little more weight overhead.
Partnered with Melanie.
OHS 15#
16"
We had the pleasure of using the aerodyne (sp?) for the row part. Let me just say, it was an experience. And to all the ladies: Do NOT wear a moving comfort bra that has Velcro on it and think you will not have a wardrobe malfunction on that thing!
Always a good time! ;)
Lmao Rachel!! Haha I had no idea!
Fun wod! Jen P, Beebach and I teamed up and got 17 rds and some change.
45#OHS, 24" box. Only one wipe out on the box. Somehow I fell off the side so it missed my shins. All good!
The row felt so much better! Thank you again for the clinic, Steve. I am more able to keep form and fix myself when I'm getting tired or lazy.
Awesome wod!!!!
10rds+ 16 65#/24"
Partnered with Rich H-awesome partner
Maintained a rower pace of 1:40-1:48 on all rows so I was happy with that consistency.
Hit a snatch balance of 110# is warm
Thanks for partnering with me Tina! Definitely beat after the workout but once I recovered I felt 800x better than I did all day.
Josh standing behind me on the rower was definitely a motivator...learning that I do better under pressure
Did this workout solo.
250m Row
8 front squats 70#
16 push ups
10 box jumps 24"
5 Rds + Row + 8 FS
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