I know you guys are sick of seeing this guy on the blog but it’s a ridiculously awesome shirt!
For Time:
30 Box Jumps (24/20)
30 Kettlebell Swings (1.5/1 pood)
30 Goblet Squats (1.5/1 pood)
30 MB Sit-Ups (20/14)
30 Wall Balls (20/14)
Every Minute on the Minute Complete 4 Burpees
Competitor’s Conditioning
15 minute AMRAP of:
5 Unbroken Snatches (135/95) (Power or Full)
10 Unbroken Chest-to-Bar Pull-ups
15 Unbroken Wall Balls (20/14)
Post time to comments.
This time last year… Karen was our Member of the Month!
A triumphant comeback pic. JK has return to his throne. GOAT!
20 min amrap @ moderate pace for quality:
2 skin the cats – muscle ups
4 pistols per leg (grey band assistance)
1 L-sit to handstand hold on the paralettes
8 gh raises
12 ghd situps
got thru 4 full rounds and finished the 5th after the 20 min mark as i was on the gh raises. just wanted to keep moving on this and get some body control work in. really wanted to come in and do some heavy o-lifting but i am trying my hardest to give myself the weekend off to let my legs recover. did 10-15 mins mobility work afterwards. may swim/yoga tomorrow or lay low
For Time:
30 Box Jumps (24)
30 Kettlebell Swings (1.5 pood)
30 Goblet Squats (1.5 pood)
30 MB Sit-Ups (15 at 20#, 5 at 16#) not close to standards
30 Wall Balls (16)
Every Minute on the Minute Complete 4 Burpees
15:36
This one almost killed me. Thanks to everyone for the encouragement. I think my visit to Kumas Too last night was ill-timed.
30 BJ
30 KB Swings (1 pood)
30 Goblet Squats (1 pood)
30 MB sit-ups @ 14#
30 WBs @ 14#
12:28
4 burpees on the minutes., so 52 burpees….
Tough one today! Good class tho.
Check that, 12:48
Typo on MB sit ups did 15 @ 20#, 15 @ 16#
Great times this morning with Randy and the 8am crew!
After an epic warm up, finished the metcon in 8:36.
My goal was to get the box jumps done in the 1st minute but came up one short. Sit-ups with the MB overhead made the WBs extra challenging.
Post:
5×2 Split Jerks @185
2×10 dead hang pull ups
Off to Lake Geneva for the rest of the weekend.
Always a fun class with randy and the 9AM on Saturdays. This was a fun workout:
WOD: 6:58
Tried to go unbroken for every movement. The new standards on the box jumps slowed me down- thanks to randy for keeping me honest on them, calling me out on at least 10 of them!
For Time: 15:56
30 Box Jumps (16)
30 Kettlebell Swings (25lbs)
30 Goblet Squats (25lbs)
30 MB Sit-Ups (8)
30 Wall Balls (8)
Every Minute on the Minute Complete 4 Burpees
YOGA ON SUNDAY @ CFC: 9-10am. Email melissa@crossfitchicago.com for more info.
10:52
This one was punishing for the less than conditioned. Might have been able to dig a little bit deeper and get under 10 min, was sore from early in the week and havent been eating well. Need a day or 2 to recover.
For Time:
30 Box Jumps (20)
30 Kettlebell Swings (1 pood)
30 Goblet Squats (1 pood)
30 MB Sit-Ups (12)
30 Wall Balls (12)
Every Minute on the Minute Complete 4 Burpees
The burpees on the minute really made this one tough. I felt like the wall balls were never ending at the end. Had to break them up 3 times. Really liked the warm up in the beginning.
TIME: 12:07
WOD:
7:59..tried to get all movements within one set but had to break up the goblet squats into two and the box jumps into two
11 am class with Adam. Did this in 11:30something. No time to rest on this, so as time passed it got exponentially harder. Fun times.
Gr8 job Noon girls!
Was super tough; so glad it was over :)
For Time: 11:56
30 Box Jumps: 12
30 Kettlebell Swings: 25lbs
30 Goblet Squats: 25lbs
30 MB Sit-Ups: 6
30 Wall Balls: 6
48 Burpees
Competitors Conditioning this morning with the 10am crew. And a great warm up, Kacey!
Snatches–was challenged to do all full snatches instead of power, fun times!
Scaled CTB reps from 10 to 7
5 Rounds + 5 Pullups
Post: More practice of parellette HSPUs. Worked down to a greater deficit today.
Kacey’s “small” 10am – Fun warm up, kept us all moving
Competitor’s Conditioning:
Still nursing this damn shoulder, trying to pick movements that don’t bother it as much, buuuut that’s pretty much anything overhead. I decided to at least change out the 95# snatches for 135# Front Squats.
After getting swallowed on Monday’s main site workout with FS’s I figured it’s about time to squat more!!!
15 AMRAP
5 unbroken FS @135
10 unbroken CTB pull ups
15 unbroken WB
6 Rounds + 4 FS
Thanks Randy, for the breathing reminder on my squats, still need a lot of work on these.
Post workout, Kurt was nice enough to take me through a few movements to re-hab my shoulder and I decided to jump in on some of his ab work, looked and felt interesting.
One of my worse workouts ever. All the things I suck at wrapped into one.
17:something. Sad.
Post wod 2 hour nap.
Competitor’s wod @5rds+5CTB’s.
Pull ups were the limiting factor. I took a lot of time getting to that bar to go unbroken. Lame.
Nice work to everyone this morning. Or yesterday morning, you know what I mean.
Been slacking on posting…playing a little catch up
Metcon Rx’ed+ (24 lb WB) 9:59
We ran out of 20# Wall balls so MikeT and I used a 24 pounder.
The first half felt good, but the extra 4# on the wall ball got to me mentally and physically. Glad I fought through it.
This was so much harder than I thought it would be.
12:30 Rx
Metcon rxed. 10:35.
7:38. Thought I might have an outside shot to track down Dylan’s sick time from yesterday. And I was wrongggg.