Salty

Friday Oct 27 2017


CrossFit Kids is coming back soon! Stay tuned for details. 
Have a great Friday!

Happy 8th 9th Birthday Gracie!!

1.) EMOM for 20 minutes 1 Snatch @ approx 70%
2.) Salty
5 rounds
10 Parallel Ring Row
10 Ring Push-ups
Note: use tall enough box so your body is parallel at the top of the row. maintain a rigid body line throughout push-ups and rows 
*3.) Overhead Squat 2-2-2 @ approx 90%, rest 3 minutes between sets
*4.) For 6 minutes
20 seconds to complete 10 Thrusters 95/65lb
10 seconds Rest
20 seconds to complete 10 Pull-ups
*5.) 100 Hollow Rocks 
note: back and forth = 1 rep
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james macco843d

Happy birthday, Gracie!! 🎉

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90# snatch
Slow&steady for the wod...really made them strict. 135#ohs
Parallel ring rows with or box, knee ring push ups, snatch at 55# (discovered one arm is longer than the other), overhead squat to 95# made one at 100#, 100 hollow rocks
I don’t know my time.
Snatches@115. Hit a 210# OHS for a 40#pr. That’s pretty neat.
7:56 scaled knees and no 📦
Snatches at 75# and ec OHS 105# (not quite 90%)
Ring rows and Pu from knees
105 snatch
Completed rx
105 snatch first time full snatching in over a month.
105# Snatch
Full ring pushes, ring pulls with feet 2-ft ahead of rings
DT 75# 12:48 & SP 10min EMOM 75#
needed a quick workout with the baby, my body hurts, not as strong as i thought i was
15@165,5@185. Wod✅
OHS dubs 225,245,265. 1RM was 255, so that’s wrong.
Crossfit Westfield Indiana
8:45 scaled
95-115# snatch
Snatch 65#(5), 70# (10), 75# (5). Snatches felt good today (thx JT for the cues).
Power snatched 95-115lb Oh squat still no bueno
125# snatch
complete
125# snatch
7:40, snatches 35#, hollow rock EC resting PRN
RR and RPU ✅//ohs EC 85#
Snatches @ 90#, OHS 130#, some clean and jerks 95#
Feet on floor. 75# Snatch. + extra snatch work w/ Charlie! Thanks!!! OH Squat holds. Working on mobility.
SN @135 ; OHS @185
All the Reps. ?:?? 165 snatch
Worked until 9:00 p.m.
Pause at hang, dropped in hole. Thanks Justin and Derek for the cues. Parallel RR&PU. OHS 155#. 6:00 thrusters/pu.
8 something (mix of scaled and RX ring rows)
Snatch EMOM 110x10, 115x10. 3 position clean & jerk at 130#
🔥 Yoga 🔥
Parallel w feet on the floor; 12 @ 135#, 8 @ 140#
5:37, ab mat sit ups instead of ring push ups
30# snatch