Upcoming Event: WOD-N-WINGS - Nov 16th @ Crossfit Del-Val
Saturday's Class has been moved to 8:30 am
Cindy M.
800m run
10 reps of
Front Rack Lunge R foot, Front Rack Lunge L foot, Jerk 165/115
30 KBS (heavy)
Post weights and time to comments
I wish my H.S weight room looked like this!
Not that I lifted in H.S.
800m run
10 reps of
Front Rack Lunge R foot, Front Rack Lunge L foot, Jerk 165/115
30 KBS (heavy)
Post weights and time to comments
I wish my H.S weight room looked like this!
16 comments:
Warmup: stayed at 135# to work on my split jerk. WOD: 8:24 95# complex 44# kb. Should've got it done under 8mins. Broke too much on kbs. Haven't ran sub 3mins on 800m since high school. 2:49 on the 800m today.
Jon you have been just raining these pr's this past week. Congrats buddy
Warmup: 130# [PR for JERK}
WOD: 8:41
- 800m completed in 3:42
- 80# Complex (broke into 2-2-3-3)
- 44# KBS (Broke Once @ 10)
Warmup-- 2 reps at 185#. Probably had another 20# in me but stayed to work on split jerk technique.
WOD: 7:45
- 800 in 2:39
- 135# complex (5x2)
- 70# KBS (3x10)
Really liked this one. First time using Split Jerks and the 70# bell in a WOD. Felt pretty good.
Jon, I wasn't kidding this morning, the difference in your running ability from when we started till now is ridiculous. You should be very proud. Nice work!
8:54 95#/55#
7:55
95# on the lunges/jerk
53# KB
Should've gone heavier on the lunges/jerk complex
This was a fun WOD.
9:21 95lbs, 44 lb kb
10:20
85# / 44# kb
First time on 44# kb (Thanks for the delivery, Missy!)
Was great to get into the 9. I forgot how awesome the energy is there, plus it was a huge class. I was one of the last to finish and fought for every swing but the encouragement was amazing. Thanks for the push! Really enjoyed this one!
I really wanted to make it in today!!! Just wasn't going to happen though so I decided to do a WOD in my garage.
Cindy (5 PUs, 10 push-ups, 15 air squats) - 13 rounds
8:00 #80/44#
Also first time on a 44# KB - felt good for 30. Great job this morning Bekah - looked strong on those KB's and way to go on your 85#'s!! We enjoy having you with us on a Friday morning - hope to see you more often:)
DId I see a 405# C&J in that video??? WOW!!!!!
8:26 65#/35#
9:00
50# 35KB
should hv gone heavier but was scared that i wasnt going to make time cap.
Capped out at 12:00 at 27 kbs.
Wags was feeling aggressive tonight so......
140# on the lunge complex, 70# kb. The jerks really slowed me down, plus a no rep on an ugly split jerk. Probably about 10# too much....Didn't mind the 70# kb, but only had about a minute to rip out 30... Missed by 3, had to break at 15.
Hit 110# during the warmup.
Wags was definitely aggressive during the evening weight selection…Sometimes you want to smack him and sometimes you want to say thank you for pushing me. Tonight was a "Thank You" for pushing me!
11:23
100# Front Lunge/Jerk complex
44# KB
Ran 400 in the front and 200 in the back. Probably could have hit the other 400 but didn't get the last KB swing done under the predetermined time cap. So only ran 200m instead of 400m.
Warm-up: 135# on jerk / FS complex (Tied PR for jerk, 10# below PR for FS). Failed at 145#. Failed at 140#.
WOD: 7:16 @ 95# and 44#.
Jon, your improvement in running has been really great. Congrats!
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