Summer of...

Friday Jun 9 2017


This Saturday 9:15am we will be hosting our first Pilates Class with our old friend that has returned, Mr. Shawn Robinson!  If you haven't noticed we have let T have her way with the front room turning it in to The WodMother's Den. Yoga and Pilates will have an appropriate area dedicated to that and only that. Come to our free class and stick around for Pilates.
What else, oh yeah we have new classes and easier more friendly access to them coming soon. Cool stuff coming in the days to come.
Finally I did not put the sign up sheet out for the 21 day challenge (sorry) but I'll make sure Justin takes care of it first thing in the morning. Put your name on that sheet!
Have a great Friday!
**No Gymnastics today**
1.) 30 Seconds Max Effort Back Squats 95/65lb then 30 Seconds Rest, (holding the bar of course:) for 6 minutes, record best and worst of the 6 rounds
note: do not rack the bar
2.) Summer of...
7 minute AMRAP
19 Pull-ups
50 Double Unders
*3.) Clean & Jerk
EMOM for 15 minutes 1 Clean & Jerk @ 70%
*4.) 3 person team
150 Thrusters 75/55
100 Power Snatch 75/55
50 Synchronized Strict Pull-ups
*5.) CrossFit HQ WOD 170906
Back squat 5-5-5-5-5 reps

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5-5-5-5-5 bs 105-135, 2500m partner row with angel, 10'min emom split jerk 85/95, 50 hip extensions, 50 ghds
2+19PU
DU to 1 min cap, 50 GHDs after. CrossFit is hard.
2+14pu, hit du cap of 1min
Squat 14 best 12 worst
5x5 BS up to 125# 2500m partner row with Zeamer, and some split jerks from the blocks (ugh those felt heavy!!) 50 GHDs and 50 hip exts
2+6pu 1mincap on du high 23
95# for 6 min (8-11) Ec 5x5 BS 135,165,185,215,255
Snatching ^50k & RMUs
Light workout leading up to tomorrow's 10k
2 rds. Focused on lat activation
75# BS
2+11 pull-ups
Pull-ups and I are not friends. Not even acquaintances . 17,17,17,17,17,18 squats. Team ec done.
19 kip swings & 69 singles: 6 rds
Low 15, high 19 5-5-5-5-5 back squats: 105-145#
3 + 3 su suats high of 23 low of 11. Extra credit c&j worked up to 215 with 👩‍✈️ lank. 3 person ec with Lauren and Chuck
20/17BS
5 + 17 pull ups
Low 17 High 24 C&J @ 225/245 3 Person EC w/ Lauren and Chris
Time cap on du
5 + 18 dubs
I think 1.5 mile run
With Jamie thanks girl ❤️
3+6 pull-ups
EC- c&j emom @ 155
Squats 15, 17, 16, 15, 15. C&J @ 105. MU and ab work. 1.5 mi 🏃🏼‍♀️ with Hilary
3+5 ring rows
RX'd those BS... been awhile since I've been able to say that! 12-13 reps
2 rounds+ 17 pullup.
12-12-12-10-10-11 back squat rx
11-16 bs per round
3 rounds (used band/ 69 singles)
Squats to box 17 \ 5 @ 65# Worked on C&J form, thx Dinger!
93%butterfly pu. 13bs 125#c&j and GHDs
2 + 30 sec du (all du were 1 min practice)
Squats RX: low 10, high 12
2 + 5 PU... yah, I suck at both of these movements lol
BS Best 19, worst 17. C&J 95#, partner EC 17:48
3 + 2 PUS // 17 BS
Done ☑️
2rds+10du's
12/13 reps
12, 16. 2 rds + 15 PU 1 min DU cap
20 BS each round
3 + 3 pu's
10 for 5 rds/14 for last rd
BS 13,13,13,13,13,13; finally got my DU 👍🏽
4 rounds + 13 pull-ups
HBBS - 15,15,15,16,17,16 / EMOM15 - 1 C&J @ 205# felt great!
11 bs each Rd 65# 2rds +3pu. Pu blue band strict due to back
22:51.5 5k row/3 rds
handiwod:19 kip swings/4 corner one leg hops x 50
BS: 13, 17 | C&J at 165#
4 + 13 PU
Some DU, 75 combined DU/SU. 77 BS.(~12/set).
BS 11/17 EC BS 5x5 up to 285
4+10 Dubs
Rounds of squats - Low 15 High 19; 800m time trial - 2:35
4 + 33 double unders
14,15,16,16,16,17