Tom Riddle

Monday Sep 9 2019


Members, do you have kids who need to get some energy out after school? This is a perfect opportunity for you and your kid to workout at the same time. Next week your kids can come to Crossfit Kids for free to try it out at 4:15pm on Monday and Friday!

If they love it, it’s just $125 ($200 for non members) for 8 weeks of fun! 
1.) Every 2 min for 6 Rounds
1 Clean & Jerk @ 92.5% 1RM
2.) 3 Rounds
10 Overhead Squat 155/105lb
15 Cal Assault Bike
20 Strict Handstand Pushups
*3.) 3 Rounds
10 Reverse Hyper
10 Glute Ham Raise
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2 rounds plus 12 cals
85#, push ups. Clean and jerk 105#
15:27. I didn’t know the cap.
310# C&J
2 + 15 cals mod. Strict hspu
175# CJ
Yesterday’s hero wod- 31:53
100 wall ball sit-ups
13:52 (135# OH squat)
205# CJ
55#OHS. power CJ @105#.
18:36 @ 135# and 2 ab mats
C&j @ 185#
14:20 ish, lots of modifications. 35lb front rack lunges, and hand release pushups to build for new ACFT. 125lb power clean and jerk. 1hr physical therapy before on hips and back
14:37 105#ohs, plate and mat hspu
230# c&j
Clean & Jerks 277lb. Went 5/6
Finished after cap (16:20) w mods
75#, 2ab mat // 115# c&j
2 rds + 8 cals at cap
85# OHS, mat/plate HSPU. CJ at 115# (couldn’t lock out 125#)
2+8 hspu @ 18 mins... a 10#,15#, & abmat under my head, kinda embarrassing 😂
155# cleans, no jerk
2 rds + 1 cal on rower @ cap
155# Clean & Jerk
105# OHS, 1ab + 15# plate. 2 ab first round. Sets of 3 or 4. 84kg CJ.
All OHS UB. Snatched the first 2 rounds. Failed 2 snatches in 3rd round, so cleaned and push pressed to back instead. / 5,5,3,2,3,2 first round of strict HSPU. 3s, 2s, and 1s for remaining rounds. C&J: WU 135,165,185,205,215/ WS 225,235,245,250,255, back to 245# because 255 was tough. / 3x25 strict GHD sit-ups with hands behind head.
14:24 95# ohs Handstand Pushups from box
155 cj 715 fun
12:28 (85#, box hspu)
115# clns. Still bum left foot
2+ 10 HSPU at cap
170# CJ
13:00** & Yogahhh!
**WODmods: 2H KB Cln+1H KB Jk @ #40&#35. 15 Am.KBS(#35)/15 cals/20 S-HSPU (box&1AM). Yoga!
2 + 17/20 HSPU @ cap
C&J 155-165#
17:00, 30#, hspu from box
C&J 70# -70%