OHS

WOD

Dynamic mobility before the WOD

Overhead Squats 5x5 (initiate lifts with 60% of 1RM)

Rest

15-13-11-9-6-3

Burpees

Pull-Ups

Post loads and times to comments

We will re-open the Friday 6:30 pm class for this week since we are closed on Saturday for the CrossFit Endurance Trainer Course. Please make note of this change in schedule. There will be a 5:30 pm and 6:30 pm class on Friday.

Ladies Night Out tomorrow night! Meet at the box at 6:30 pm!

Comments

Charlie commented on 02-Mar-2011 07:38 AM

ohs: 95-135-135-135-145

metcon: 5:13

you got me on the unbroken pull-ups, pete...nice work

Erin commented on 02-Mar-2011 07:58 AM

OHS- 55-65-85-95-110 (PR for reps unbroken)- Got the first two rounds in for the MetCon but had to leave to get ready for work. Everybody watch out for Terra. Her shoulder mobility was rocking ths morning. She'll killing us all over head soon. BIG group this morning. Tons of fun!!

Peter commented on 02-Mar-2011 08:22 AM

Another intense metcon! OHS: 95/135/155/165/175(1)165(4).
Metcon: 4:58 as RX'd. Unbroken is the way to go. Charlie put the heat on this morning! Way to go Don! Way to knock out those pullups unassisted.

Terra commented on 02-Mar-2011 09:21 AM

My least favorite move...but two weeks of focused stretching and I can tell such a difference. 35, 45, 55, 55, 45 (10). I went down on the last set and did more reps to practice the move. Metcon: 7:02. Sure hoping to open up my shoulders so I can learn to kip. Deadhangs even with the band suck. Fun class this am. Great to have everyone there. Way to go Erin on 110#. I bet your 1rep max is way higher :)

Coach D commented on 02-Mar-2011 07:17 PM

WOD 20 min Amrap, 20 KB 1.5, 20 GHD situps, 5 deadlifts 265- 6 rounds plus 20 KB. Core smoker! Boy do we have some strong women of CF or what? So impressed with how everyone is progressing. The skill level and capacity of our box is elevating. Great work by all. Pete looks like you slayed the dragon the fastest! D

Michele commented on 02-Mar-2011 07:20 PM

OHS-35,45,55,60,60 Felt pretty good for not having done this in a while. Metcon-8:30.

Corey commented on 02-Mar-2011 07:22 PM

OHS - had to start slow and not go as heavy as last time since my AC joint in my shoulder has been real sore lately - 95-105-115-135-165. 5:23 on metcon. I knew I was beat when I dropped from the bar on the round of 9. Way to go Reed! You have all the capacity in the world. The only thing you need to do is believe it and you're going to blow these wods up!

Peter commented on 02-Mar-2011 08:56 PM

Wisdom tooth WOD. 4 rounds for time. 40 minutes, 4 teeth extracted. Now this one wore me out!

Reed commented on 02-Mar-2011 09:02 PM

OHS 95,105,115,135,165(4) 5:59 on the burpees/pull ups. I was really pumped about my OHS because when we were done I weighed and I was under 165lbs. Thanks Corey, I think chasing you, Pete and Charlie has honestly made me a better athlete. Some really great PR's tonight! Good job Shannon and Candace and Erin.

Candace commented on 02-Mar-2011 09:08 PM

OHS 75-85-95-105-115(2-PR) I have got to work on balance! This one tears me up cause I know I have it in me. Great class tonight. Thanks for the motivation everyone. And yes, our females are amazing. We rock! Metcon:7:13 Welcome to the box Jesse!

Shannon commented on 02-Mar-2011 09:37 PM

OHS- 75-85-96-105- tried 115 but couldn't even get it overhead. I did the metcon with almost all my pull ups butterflied. Burpees kill me, apparently. I was pretty sick coming into the box tonight and super sick leaving. I am trying to recover with a ton of medicine and sleep. Great job everyone! Its such a blessing to be a part of this family.

Corey commented on 02-Mar-2011 10:01 PM

The women rocked that OHS! I watched Candace and Shannon and you guys are amazing! It took me forever to be able to get even 95# with any consistency. Attempted an endurance wod tonight. 1 mile x 3 with 2 min rest between. First mile felt good - 6:24. Hilly route through the neighborhood. Recovered quick and started back out. Pace was about 6:40 at 1/2 mile mark then my right quad cramped up. Stopped for a few minutes and ran back the other half at about an 8 min pace to keep from cramping again. Getting hydrated now. Still a good run.

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OHS

SCORE TABLE UPDATED FOR W.3!

WOD

OHS 3x5

Rest

Three rounds for time of:

Double unders 25 reps

Deadlift @ 1.25 of BW 12 reps

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There were some great times in the Box on W.3 last night! Everyone keep up the good work. Times will be updated today on the scoring table. Also, as soon as we get our first order of nutrition for the Nutrition Station,we will be ready to roll! 

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