Today's WOD
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Today we did an EMOM (strength):
Even: 30 seconds strict CTB (or PU/ring rows) [counting reps]
Odd: 30 seconds hollow body hold
Then the WOD was a 9min AMRAP of bar MU and wall balls, ascending: 2/10; 4/20; 6/30...etc.
I did strict CTB pullups for the first time (WOOHOO!) and hit 6 in the EMOM. Then I did box bar muscle ups, which I'm really stoked about because I hadn't mastered them yet with a full hollow body form (no"chicken winging" it up onto the top of the bar one arm at a time), and I did them beautifully today. Next step--lower box. :-)0 -
Today we did an EMOM (strength):
Even: 30 seconds strict CTB (or PU/ring rows) [counting reps]
Odd: 30 seconds hollow body hold
Then the WOD was a 9min AMRAP of bar MU and wall balls, ascending: 2/10; 4/20; 6/30...etc.
I did strict CTB pullups for the first time (WOOHOO!) and hit 6 in the EMOM. Then I did box bar muscle ups, which I'm really stoked about because I hadn't mastered them yet with a full hollow body form (no"chicken winging" it up onto the top of the bar one arm at a time), and I did them beautifully today. Next step--lower box. :-)0 -
Today we did an EMOM (strength):
Even: 30 seconds strict CTB (or PU/ring rows) [counting reps]
Odd: 30 seconds hollow body hold
Then the WOD was a 9min AMRAP of bar MU and wall balls, ascending: 2/10; 4/20; 6/30...etc.
I did strict CTB pullups for the first time (WOOHOO!) and hit 6 in the EMOM. Then I did box bar muscle ups, which I'm really stoked about because I hadn't mastered them yet with a full hollow body form (no"chicken winging" it up onto the top of the bar one arm at a time), and I did them beautifully today. Next step--lower box. :-)0 -
@bethlivi Did you do that all three times as well?0
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BWHAHA! I didn't even realize the glitch until now. Oops. lol
And, no. Because I am totally not that beast mode at all.0 -
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I have been doing CrossFit for almost two years but today was my first time I RX'd Fran. I did it once before at 75 lbs and got 5:02. Today at 95 lbs I got 7 minutes flat. I really wish I would have done better.0
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I have been doing CrossFit for almost two years but today was my first time I RX'd Fran. I did it once before at 75 lbs and got 5:02. Today at 95 lbs I got 7 minutes flat. I really wish I would have done better.
That’s awesome! My best RX Fran is 16 minutes. I’m getting better mobility in my hips and am starting to learn how to kip a pull up, so I should start cutting that down. But I doubt I’ll ever be done by the 7 minute mark.
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Fran in the building! Up today...
“Fran”
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up
THEN
Supine Ring Rows
5 sets of max reps
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DOR for me today. I usually get myself out for a walk but it is supposed to rain all day. I might go for an easy run (I feel pretty good) just to minimize the amount of time I'm outside.
Husband and I have started the 30 day plank challenge that I got off this site. That's my extra credit!0 -
I'm doing yesterday's WOD, which was:
Run a 5k0 -
Dude I think a 7 minute Fran is pretty badass, coming from where I'm sitting so kudos to you. :-)0
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Today was
clean and jerk (I did 42.5 kg, a PR)
then, lucky 7's
7 min AMRAP
7 box jump
7 burpees
7 kb swings
that's one of my favorites so I'm all charged up. 7 burpees seems like about the right amount to me.0 -
5 rounds for time:
Burpee Broad Jump 50yds (Blech!)
Bear Crawl 50yds
20 Toes-to-bar
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WOD: 10 Min CAP
3 Rounds for time
7 Snatches (45/65/95)
14 CTB Pullups (pullups x2)
21 OH Squats (45/65/95)0 -
WOD:
8 min AMRAP
10 x snatches (95/65)
20 x push ups
30 x air squats0 -
This seems simple enough:
Warm up
4 RFT
- 15 Burpees
- 15 Power Cleans 135/95
- 400m Run
Midline work
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AllanMisner wrote: »This seems simple enough:
Warm up
4 RFT
- 15 Burpees
- 15 Power Cleans 135/95
- 400m Run
Midline work
Holy crap! 25:35 and I wasn’t the last to finish.
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Bear Complex 7-7-7-7-70
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Jeez Louise.KellyAnn1286 wrote: »Bear Complex 7-7-7-7-70
