Locomotive

Saturday Feb 10 2018


Please join us for our weekly Community Workout at 8:15am this morning. We will start with a warm up, teach you a thing or two, describe the workout and then 3,2,1 go. All ages, shapes, sizes and fitness levels welcome!
Have a great Saturday.
1.) Locomotive 
20 minute AMRAP 
10 cal Row 
2 Box Jumps 36/30" 
1 Snatch 
then 
20 minute AMRAP 
10 cal Row 
2 Box Jumps 36/30" 
1 Clean & Jerk 
note: Record heaviest load. 
*2.) Every 2 minutes for 10 minutes 5 Split Jerk, starting @ approx 50% then adding load each round
note: split jerk is meant to be cycled, order of operations: unrack bar from rack split jerk, stand it up as bar is lowered fall into dip and repeat split jerk 
*3.) 5 rounds
20m Overhead Barbell Walk 155/105lb
5 Bar Facing Burpees
20m Front Rack Barbell Walk 155/105lb
5 Bar Facing Burpees
*4.) 7 minute AMRAP
25 Wallballs
3 Muscle Ups
*5.) 3 rounds
10 Reverse Hyper
15 Weighted Hip Extension 25/15lb
10 GH Raise
note: if you are able to do perfect gh raises add load
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80# snatch, 115# clean and jerk
No PRs but very close to only prs so I’ll take it post surgery :)
165# SN, 205# C&J
Jaxon 4 rds of 10 ring rows, 10 box stepup & Run from rig to white pillar & back
115# snatch PR 125# C&J no PR
Lots of rowing and jumping. I hate cleans and they hate me 😝
125 snatch, 160 c&j and community WOD
145# snatch PR; 215# CJ PR
All the PRs! 155 snatch 190 c&j 200 clean
Finally!
145# snatch. 175# c&j
14 rds. 36” box (finally!)
Free wod & 9:15
110# snatch; 150# clean pr
Pathetic and used a whole box of tissues for time
With Mom and Mike Green
Community WOD
Up to 215 Snatch with no fails/Up to 270 C&J with no fails
The most I’ve put over my head since my shoulder injury last February!!! And no pain!
130# snatch PR, 150# C&J no PR
15:45 oh walks/burpees, split jerks to 115#
Hate missing 1RM days. 😤
Snatch: 115, 135, 155, 165, 175, 185, failed @ 190# / C&J: 135, 165, 185, 205, 225, 235, failed @ 240#
Completed Friday's WOD Lurong Toes to the Sky in 7:16 (2:12 for the 50 cal row) / Also completed Tuesday's Roots in 14:10 (Dumbbell push press: 9-9-9, 11-10, 8-7, 9) / *2.) 5x5 split jerks @ 115, 135, 155, 175, 185# / Rolled out quads, hammies, and IT bands.
95# snatch 135# c&j
150# snatch PR 165# CJ no PR legs went awol
Partner WOD@ CFDL
21:10 -> 2k row (500s)/50 Pullups/50 Pushups/100 BJ/100 ASq/200 DU