Teams of 2 completes the following: (Partner 1 completes the station, then partner 2 begins completed station) (25 minute cap)
2 Rounds of:
20 Knees-to-Elbow
20 Burpees
20 Kettlebell Swings (1.5pds/1pd)
20 Wall Balls (20/14)
Reverse order on way back.
Competitor’s Conditioning
2 Rounds of:
5 Muscle-Ups
10 Squat Snatch (135/95)
15 Handstand Push-ups
20 Ball Slams (50/30)
These partner wods look so fun!
It’s a travesty that I cannot make it on on the weekends!
Damn son!
SUNDAY YOGA: Tomorrow from 9-10am. Email melissa@crossfitchicago for more info!
Competitor’s Conditioning
2 Rounds of:
5 Muscle-Ups
10 Squat Snatch (135/95)
15 Handstand Push-ups
20 Ball Slams (50/30)
TIME – 6:50
Pretty solid mix of movements here. 1st round of snatch unbroken then 5+5 on round 2, all muscle up and hspu unbroken. 3 min 1st round, 3:50 round 2. if this were a 3 rounder it would’ve been a regionals or competition level wod which would’ve been torture
GH Raises
2 x 10 reps @ bw, 2 x 8 reps @ black band, 2 x 6 reps @ orange band
WOD@CF Nashville this AM
Fantastic hip mobility pre-wod.
Wod- amrap 8 min
6 hang power snatches @50#
8 pull-ups red/black
With an emom built in 4 BJ-overs 20″
5 rnds +2 snatches.
Great box to visit!!!!
Competitor’s WOD w/ Alex before the 8am:
Rx’d: 1 round + 10 HSPU at the 10 min mark
Had to cap this one at 10 min as I was coaching the 8am this morning, but this was a good one. Made myself kip the HSPU and came off the wall a few times but practice makes perfect. First round in 5min, MUs in the back room.
CFC Partner Workout w/ MattJ:
3 rounds: 15:01
4 rounds: ~21:00
Gas tank struggled on this one on the back two rounds but a good challenge. First full week of training in awhile, excited to get back into it.
Competitor’s WOD
11:38. Lower back really tightened up, making the last round a lot of fun. Same old story. Round 1 done in around 4:30 I think, so fell off pretty hard, but fun heat at the 10 am.
B1) 4×15 reverse hypers (Kurt showed me how to properly do one of these. I have been doing them wrong for months now. Thanks Kurt.)
B2) 4×15 red banded GHD sit ups
C1) 10# Dane grip rollers (2xup and down) x 3 sets
D1) 10 min airdyne–192 cal. Trying to get my legs, endurance back a bit. So was happy I could get this in.
I wasn’t in the 11 am class, but from a far it was inspired. Dodge ball, musical chairs, Simple Minds, Men At Work. Nice work Casey!
Really enjoyed the musical chair warmup, fun way to get ready for the WOD. Did this with Meghan, 10# wb, 1 pood, knees to as high as I could get which was around my upper stomach. I forgot what time we finished at but it was before a dnf.
I really liked this workout because I got to take a quick rest in between the stations. Last weekends workout (fgb) really kicked my butt because there were no rest periods in between each movement. Thanks Meghan for counting down the wb at the end which really pushed me to go unbroken…was able to get 2 sets of 10 in. Kb swings were unbroken.
WOD at CF E-Town
“Tyler Bear”
1213m row
20 push ups (subbed for push jerks at 155#)
35 24″ box jumps
8 squat cleans at 155#
20 GHDs (subbed for 20TTB)
22 2 poor Russian swings (americans were Rx)
3 squat cleans at 155 (subbed for 135# squat snatches)
12:06 – solid event
Partnered with Jamison on this one. Good group at the 9AM. Definitely enjoyed the weird musical med balls.
16:27 for 3 rounds.
First round not so bad. End of second round and three lungs were burning. 3 rounds is definitely solid.
Pre-pre: 24 burpees because I didn’t know eight people in the class.
Pre: dodgeball and the musical wall-balls with, joy of joys, more burpees.
WOD: @$$ Clown and I teamed up for four rounds in 21:50. Solid work throughout, minimal breaks except a short one at the end of each round. JimF rightly called me out for awful burpee form on the last two rounds — was going JoeP style and squatting the heck out of each one. But given that I’d done about 35 in warmups, it was everything I could do to peel myself off the ground those last two rounds.
worked with meg, we did three rounds and finished in 22:48. Successfully got my knees to my elbows everytime, very tough the last round because my shoulders were so tired. 14#wb – this was the easiest part of the workout for me. did first 20 unbroken, broken 10-10 second and third rounds. 1 pood kbs – nothing remarkable except they sucked real bad after burpees.
Partnered with Jeff A. for this one today.
3 rounds 17:33
Did this Sunday at 10. Stephanie and Casey did a great job with such a big class. Partnered with Shannon. 22:04.
Competitor WOD
16:49
Snatches were too slow and I had to use wraps due to these ridiculous rips on my palm/fingers