Bulma

Monday Nov 26 2018


Our new 8 week cycle of CrossFit Kids and Teens starts today! If you want your child to join in the fun, just show up at 4:15pm and we will take it from there!
1.) Every 2 minutes for 5 Rounds
4 Bottom 1 Sec Pause Back Squat @ 65% 1RM
2.) 15 min AMRAP
10 Box Jump 30/24"
10 Ring Dips (Athletes that can MU, use high rings)
10 Hang Power Clean 135/95lb
*3.) 3x10 Deadlift @ 50% (Unbroken, as fast as you can move)
*4.) 100m Handstand Walk - Every time you come down, do 30 sec of planking.
*5.) 1-2-3-4-5-4-3-2-1
D-Ball Clean 150/100lb
Strict L-sit Pullup
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6+ 4hpc red band
140 bs. Hs walking✅
5 + 2 box jump
Some mods to work on knee/hip, 85# squat, 85# clean, red then blue handed dips, and 20 in box to sound less like I’m falling through it. Deadlift 3x10 done
100# BS
165# squats
5 rds & 4 C&J
165# bs
7 rds - 85# & grn band
Bs at 100#
5 plus 1 dip
315# BS 15 min EMOM of 1 Snatch at 205#
5 + 2 Dips high rings #245 BS
5+3burpees(sub for box jump); 185box squat
3X10DL e2m @225 1.2.3.4.5.4.3.2.1 sandbag clean/l-sit pull-ups
8 rounds RX
225; 235, 245# for final 3 sets
205# BS
7+4 dips
165#BS
6+3ring dip
20” BJ, 85# HPC. Rehab knee exercises instead of BS.
5 + 6 BJ (ring dips w red band)
BS @ 110#
BS: 225
5 + 9 bj’s
185# BS. / EC - 3x10 dl’s @ 185#
5+2 ring dips (purple), 85#
130# BS and DL EC @ 135#
5.67 Rounds, 24" Box and 115# PC. 7 of the 30" Box until I banged my knee! 115# BS
6 + 1 BJ...135#, 24" bj and purple band dips
215# one sec pause BS
275lb Pause Squats
175#, 6+9
100m hsw 1-2-3-4-5-4-3-2-1 dball/st. Pull up 6:13
6 + 6dips (20”, purple band, 85#)
100# // handstand holds & planks // DL 115#
6 + 5 dips
Skinny black band/85# HPC BS @125#
6 + 1 box jump, dips off high rings (started with 5 dips on rings, then 3-4)
Tried back squatting 65# 😬
6+7 BJ *** HPS instead of HPC bcnof wrist
BS 160#, sandbag/L-sit pull-ups, deadlifts 145# (11/11/10 seconds), GHD tabata and 100 hip extensions, lat pull downs with PVC
5 + 1 BJ (ring dips from MU rings for 3 rounds)
145# BS / 145# DL EC / Mobility
5 + 2 dips
4 dips up on rings - last 6 red band on rig. 170# BS / 160# DL / HSW Prac.
7 rounds + 6 box jumps
255# HBBS / *3.) complete with 235# / *5.) complete in 8:30
6+2 ring dips. With red bands, #75 hpc
BS # 130, DL 3×10 #125
5 + 3 BJ (24" box)
165 BS
6+6bj (24”,95#)
155# bs
155 BS. 155 3x5 DL avg. 13 seconds
4+ 6 dips
155# BS
6 + 5 hpc’s #75 #95 BS
SU Annie & Yoga
10:00 - DU×3, 2 min improvement over last post surgery Annie. 3×{15 Sq,GHSU, GHHE, 30 WL, Shlr therapy.
5 + 5 BJ
165# BS. All the EC. 3 @185, 4 because handstand stuff is fun, 5 w/ 100lbs sandbag because sandbags are no fun
5 + 7 bj’s.
185# bs
5 + 6 BJ
245# BS