A little Thanksgiving prep!
Teams of Two Complete three rounds each for alternating 1 minute AMRAP’s:
Hang Power Cleans (75/55)
Box Jumps (20″/16″)
Push Press (75/55)
Kettlebell Swings (1.5/1 pood)
Post time and partner to comments.
This time last year… was Thanksgiving!
Dropped in at Plymouth CF
“Joe”
10 RFT: 36:11
10 thruster @65#
10 bar facing burpees
10 pull up
57 double unders
Organized and done to honor the memory of CFToledo owner who was killed in a robbery while opening his box. He was 57 years old
A friendly reminder that Crossfit Kids will be adding an additional class on Saturday, Dec 1 at 10am. Please make sure following is done:
1) You must email Eileen at eileen@crossfitchicago.com with your child or children’s name(s) and age(s) no later than Thurs, Nov 29th.
This allows for proper programming based on who and how many kiddos are attending that class. Also Eileen can give you important information on the class.
2) For new kiddos joining, parents please arrive at least 15mins early in the upstairs area so that waivers can be filled out and the coaches can be introduced to your child. Also, it avoids you doing penalty burpees for being late.
For other questions, please be sure to email Eileen. Thanks!!!
Thanks carolyn. The schedule is wrong for today as crossfit kidsofficially begins saturday classes next saturday December 1st.
The plan was to do a snatch and c&j max for the day but once got up to 80% on the snatch could tell today wasn’t the day so I was finished with that and just moved on the cleans and got some volume work in:
Every minute on the minute for 12 mins
5 power cleans @ 185# – odd minutes
3 squat cleans @ 185# – even minutes
Rest 5 mins
10 unbroken squat cleans @ 185# x 3 sets, rest 5 x work time (3:20)
+
Every minute on the minute for 10 minutes:
10 pullups
10 handstand pushups
Hspu were unbroken on most rounds just had a few where my rhythm and kip size got off track but this was great, much needed work on higher volume hspu. Plan originally was to do 10 rounds of 10 pullups/hspu for time but this ended up being more productive in the end I feel
Great to be working out at 9am with my partner in crime, Dylan. We were lucky to have Dan join our team, lots of fun….right guys?
Good WOD this morning with Justin
Total Score of 502
Breakdown:
HPC – 25-25-21
BJ – 42-40-43
PP – 15-15-20
KB – 24-22-30
Total: 322
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The Clymb has 50% off 2XU gear!
Get some!
Tough one this morning. Was like Fight Gone Bad with a little extra rest. But don’t let that fool you, its just gives you the push to hit each movement a little harder.
Partnered with Gene at 8am. We put up identical 334s, so 668 total. My round breakdown was
130-100-104
Great FGBish workout today..
Partnered with Mo
Total score 512 RX’d
Thanks mo for carrying us w those killer box jumps !!
Great start to the morning!
WOD -Rx
HPC-37-25-23
BJ- 35-38-43
PP- 28-21-24
KBS- 29-24-27
Total – 354
Fun one this morning! Partnered with Katie.
My breakdown was:
HPC: 39-35-33
Box jump: 50-51-51
Push press: 35-33-33
Kbs: 25-25-30
Total: 440
I thoroughly enjoyed this one today. Partnered with Joe in the 9AM.
I think our score was 549 and my own personal score was 347. I forgot to write it down before i left. I would post my breakdown but I cant remember it either.
Partner Workout with Mark F.
I came up with 437 reps for the MetCon.
Thanks for the push throughout Mark.
Partnered up with my baller cousin Beth, who just started at CF Orange Beach in Alabama, and still managed to tackle with bad boy Rx (though I guess when you can overhead squat 165# like she can, despite her form still needing some work, these weights seem a bit like taking candy from a baby for her). Total for the two of us: 649.
My Numbers: (HPC-BJ-PP-KBS)
40-49-40-30
32-41-31-25
25-35-28-25
Total: 403
Beth’s Numbers:
31-26-26-22
22-19-17-20
14-16-12-21
Total: 246
Super huge 10 am class.
Partnered with Emi. 578 (I think?) Rx.
Partnered with Anthony
First time doing box jumps in months.
30-20-20
32-30-35
30-35-35
20-20-20
Total – 327
Kacey and Steph did a great job managing a giant class.
Workout w/ BrettL:
HPC: 45-30-30
BJ: 50-53-50
PP: 40-35-35
KB: 25-25-25
Total: 443
Last two days of metcons have been the longest conditioning workouts I’ve done in months, so was good to get back into the swing of things.
Great Team workout with Rachel (sp?)….anyways, she’s a badass.
Gina 434
Rachel 360
Total 794
Little sister, Angie P, got in the workout by herself and had 267 reps.
Partnered up with Megan.
My breakdown (rx):
Hpc-22-20-15
Box: 32-32-30
Pp: 17-16-12
Kbs: 27-26-26
TOTAL: 276, combined total: 597(?)
This one was a forearm burner but it felt good after all the bad eating I’ve been doing these past few days. Toughest part of this workout was definitely the push presses. Megan killed it on the box jumps. Nice job to the WOC at 12, way to push yourselves ladies!
rx with Emily, my total was 341, think we ended up with a total of 628? finally able to string box jumps again. i don’t know why i’m so afraid of those things.
A1) Deadlift 6×5+@305#–AMRAP set 16 reps (no straps)
B1) Front Squat 4×6@190#–rest :45
B2) Good mornings 4×6@190#–rest :45
C1) 8 min AMRAP of
3x/leg 16″ box step ups with 55#Db’s per arm
3x/arm (6 total) 55# DB snatches
9 cal row
Solo and steady at 5 rounds + 5 snatches. No resting but didn’t push super hard.
D1) 5×8 glute ham raises with 25# plate (no rest)
D2) 5×15 GHD situps (:60 rest)
E1) 10 min planks
F1) 8 min recovery row–1958 m
2.9 strength week
Squat 275 x 11
Bench 175 x 16
Deadlift 355 x 17
Press 125 x 12
conditioning
monday -6:13
Saturday – 492 reps
Got in some accessory work in there with sled and yoke work, but rough week on trying to get in conditioning.
Fun workout this morning. Had a great time with Tiffany!
Alison:
HPC: 40-31-28
BJ: 35-37-35
PP: 25-20-20
KBS: 25-22-22
Tiff:
HPC: 25-20-20
BJ: 50-40-33
PP: 20-19-15
KBS: 20-20-20
Total: 627
I love HPCs. 3 years of Bryce telling me “faster elbows!!!” has finally sunk in on the lighter weights. :o) Now it’s time to get faster on the heavier ones.
Teamed up with Geoff and our visitor Dave for this:
Rx
682 was our team score.
Mine was 306.
The only movements that my numbers dropped significantly were on the HCs and PPs. KBs stayed at 21s and 22s while BJs hovered in the 30s.
Partnered with John – Total: 503
I got 259 reps.
The hang cleans were the hardest part for me.
First time I was able to string together box jumps without any pauses on top or on the floor. That was pretty awesome and helped me put up a good number of reps.
Strength 14.4/14.5
Deadlift
4×3 @ 200#s
1xAMRAP, 4 reps
They are easy after the first pull off the floor!
Press:
4×3 at 60#s
1x AMRAP 5
Bent Over Row
4×3 at 60#’s
1xAMRAP 5
Then I decided that today’s Metcon had enough of my accessory work to make it useful so I jumped in with the 12pm WOC. These are an AWESOME group of ladies and I loved working out with them!
Partnered with Carolyn T
Anjali 285
Carolyn 331
Overall not a bad effort given all the heavy lifting before hand. :=)
Go ND !
Got this one done on Sunday. Partnered with No Moniker (aka hubby) and Meghan McMuscles.
@Rx
HPC: 30-30-30
BJ: 50-47-50
PP: 34-31-30
KBS: 32-29-27
Total: 420
Super late posting on this one, but still feeling it in my calves from Saturday
Partnered with Karen – Kare do you still have the picture on your phone?
HPC – 45 – 38- 36?
20′ Box Jumps – 46-47-47
Push Press – 46- 39-38
KBS – 33-31-31
Total 477
Karen – 377
Team Total – 854