CrossFit HQ WOD 160625

Monday Jun 19 2017


We will be spending an entire 20 minutes warming up for the workout today and then some more time cooling down. Be prepared to exercise a lot before you exercise some more and then when we're all done exercising we'll do some more exercising. What better way to start a week than with pre and post exercise exercise! All the exercise. 
This week Yoga is on Wednesday evening at 5:15-6:15pm. Please come and let T put you through preview of what yoga can do to help up your overall ass kicking ability. Regular 3 times a week classes beginning in July and 1 Pilates class a week with our good friend Shawn 'I can't read' Robinson. (If you don't know the story behind that comment ask Shawn the next time you see him (at Pilates preferably) It's a pretty inspiring story. Pilates is every Saturday including this coming Saturday at 9:15am. 
Have a great Monday!
1.) CrossFit HQ WOD 160625
Complete as many reps as possible in 20 minutes of:
135/95-lb. clean and jerks, 15 reps
Rest 1 minute
155/105-lb. clean and jerks, 15 reps
Rest 1 minute
185/135-lb. clean and jerks, 15 reps
Rest 1 minute
225/155-lb. clean and jerks, 15 reps
Rest 1 minute
245/165-lb. clean and jerks, 15 reps
Rest 1 minute
265/185-lb. clean and jerks, 15 reps
*2.) For Time, 7 minute cap
5 rounds
20 Dumbbell Overhead Squat 45/30lb (10 each arm)
25 Double Unders
*3.) 5 rounds each round for time 
2 Person Teams
40m Sled Push (each teammate) 2 x 45lb/45lb, 20m down and back
40m Handstand Walk (each teammate), 20m down and back
Rest 1 minute
note: take ten seconds off your time for each unbroken 20m Handstand Walk increment
*4.) not for time but continuously move until all reps are complete
50 Perfect Back Extension
50 Hollow Rock, back and forth = 1 rep



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Sal Bertuglia511d

Any style?

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Grant Soletski511d

CF HQ WOD so yes

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Paul Mantz511d

Gnarly!

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Ryne Koehler511d

!!!!!!

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Ty Krueger510d

Great workout from HQ but even better class format coach! Loved the extra warm up and cool down time.

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Whiteboard
4 @ 105#
Full cleans cause I don't listen😅65/85/95/105
1 clean at 155 no jerk :/
Sleds and hs walkin with Antonia 🤗
65,85,95, and all of them @ 105. Tried for 135 for fun no go. Back extensions and hollow rocks complete, back accessory work done, 100 cal on assault bike
12 @105# Scaled
65, 85, 95, 105. 100 cals assault bike, back Ext./hollow rocks, back accessory work.
Sleds and HS walks with Alyssa❤️
85/95/105/115#
95,115,135,155(5reps)
Finished all 15 @155 with less than a min left
All ec done plus 3x5 strict pull-ups and ring rows
105# max pain threshold
Have to start somewhere, and Rome wasn't built in a day.
8 @ 225
21 cal air assault in 18 seconds. That's pretty neat!
65/85/95 just did more at 95 there was only 1min left
Struggle bus today... 😂
12 @ 265
Praline before 16:52
A few at 55#
95, 115, 135, 155, 185
65/95/100 and two at 105
I read the whiteboard all wrong so I skipped 85 and then just made up my own weights lol whoops
49 reps up to 95#
I liked this! Good mobility before and after. But did 9:15 and wasn't in my regular groove.
56 reps. 115, 135, 155, 175
EC of strict ghd and pull-ups with Lauren and T-Shaw
4 @ 135. Failed fifth jerk.
Ohs and du ✅. Sled push and hs walk with Lauren 😊✅
2.5 mi. Jog around the lake 🌥
65,85,95,105+ 4 cleans and no jerks at 135 🙄
Did some stuff after
65, 75, 85, 95 & completed 4@ 105#
scaled 65, 85, 95 and 105 all completed
7/185# did womens rx(82 total reps)
^95# x2
Not sure on reps?? Just sorta kept adding/moving.
CF HQ and GHD situps to work on the mashed potatoes
Crossfit Okanagan
55-90# hang cleans WOD 9:59 10 rounds 1 rope climb 2 sq cleans (75#) 3 box jumps (24")
15 @65#, 15 @85#, 15 @105#, 7 @115#
Got through 1 @ 165# felt like 200. Did Granite Games qualifiers after
7/15 @ 135 (85-95-105-125-135)
2) Almost 4 rounds @ 7 mins RX; 3) sled push ec with Brit, handstand practice 😖
Scaled and finished 105 with over 7mins left...could not get 135
EC partner with Jamie❤️, DB OHS and DU, strict GHDS and strict PUs
8/15 at 105 // DBOHS & DU W/Christy
MU work - Happy Monday! ✅
19:34 = 65,75,85,95,85,75... 15 reps at each
12/15 125#
3 @ 245#
Finally back!!!!
Super tired from long weekend, shouldn't have scaled
115>135>155>185>1x225
13/15 @ 225#
All power cleans and push jerks until I got to the 225# bar where I transitioned to squat cleans and split jerks. / EC from 6/16/17 - 5,4,3,2,1 of MUs, 225# Bench Press, and 275# Back Squat complete in 17:53. MUs and Back squat UB. Bench press in sets of triples and doubles. Needed to rest before each movement :/
55-105 PC&J (4@105)
95 ^ 155 (10/15)
EC 2 & 4
7/15 at 225
Last 2 at 135 after cap-struggle bus today
95,115,135,155 Did my first muscle up tonight!!!
65, 85, 95, 105, 5@115#
HHPCl&PJk: 55/65/70/75/80 & focused on details: elbows up! Tall dip! Drive!! Drop!! 1:54 20 Cals. 3×{10-15 ea: pull/push/sit/sq/back/dip
9/15 @ 225# Rx
XC #2: 4 rds + 10 OHDBS Rx
2 at 305# (forgot to pick up an extra set of 10s so I threw the 25s back on. Bar math is hard at 515)
Sleds and HS walking with Rach after
neighborhood jog, 15-12-9 squats & sit ups
5/15 at 185
115, 135, 155, 185