Workout of the Day
A.
Take 15 minutes to build to a heavy…
Front Squat + Split Jerk
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.
B.
For time:
10 Overhead Squats (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Thrusters (155/105 lbs)
10 Power Cleans (205/145 lbs)
10 Toes to Bar
10 Burpee Muscle-Ups
10 Toes to Bar
10 Power Cleans
10 Fat Bar Thrusters
10 Box Jump-Overs
10 Overhead Squats
Rest until fully recovered, and then…
C.
Three rounds for time of:
16 Overhead Walking Lunge Steps (155/105 lbs)
8/6 Muscle-Ups
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TEAM WORKOUT OF THE DAY
A.
Take 15 minutes to build to a heavy…
Front Squat + Split Jerk
Perform individually. Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.
B.
In same-sex 3-person teams (MMM or FFF), complete the following for time:
30 Overhead Squats (155/105 lbs)
30 Box Jump-Overs (24″/20″)
30 Thrusters (155/105 lbs)
30 Power Cleans (205/145 lbs)
30 Toes to Bar
30 Burpee Muscle-Ups (each team member must perform at least 9 reps)
30 Toes to Bar
30 Power Cleans
30 Fat Bar Thrusters
30 Box Jump-Overs
30 Overhead Squats
Rest until fully recovered, and then…
C.
In same-sex 3-person teams (MMM or FFF), complete the following for time:
20 Synchronized Overhead Squats (95/65 lbs)
20 Burpee Box Jump-Overs (24″/20″)
15 Synchronized Overhead Squats (95/65 lbs)
15 Burpee Box Jump-Overs (24″/20″)
10 Synchronized Overhead Squats (95/65 lbs)
10 Burpee Box Jump-Overs (24″/20″)
Team members must achieve full depth and full extension on the overhead squats at the same time, and for the burpee box jump overs all three team members must have their chest in contact with the floor simultaneously.
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Ok, as an individual because I was at a seminar, so Friday, Saturday and Sunday are kinda pieced together.
Took Friday off.
But did C. on Saturday.
The lunges sucked, MU’s were easy.
9:something
Forgot to post.
A. 275
B. Did it with my buddy Bryant. We just went down the ladder, each 15 reps. Had to get to a golf course so we couldnt work back up
C. Split 40 muscle ups. 3:33
Cygnus Crossfit (Latin America)
A little late posting this weekend´s results
A) Focused on speed and mechanics
B) Guys 22:22 Girls 28:00
C) Guys 8:36 Girls 8:46
A. 225#. The backed off to 205# and worked mechanics and speed.
B. 21:25. i think this is the hardest chipper I have ever done. Loved it.
C. 16:08. OH Lunges at 155# were an eye-opener since 135# is really not an issue.
A. Done
B. Boys(22:05) Girls(25:48) Alternates(26:43)
C. Boys (9:47) Girls(11:40) Alternates(10:46)
A. 245# – felt slow today
B. 14:20 – thrusters the big limiter, 155# heavy for me but happy to grind through it
C. [completed on Sat AM] – 9:50 w/ 165# axle bar
A. 100kg
B. 10:08
C. 9:17
A: 67,5kg
B: Did the workout with 1 other person (the team backup) instead of 2, and therefore did 20 reps instead of 30. Scaled thrusters and OHS to 40kg because of shoulder pain. Time: 23:11
C: 9:18
A. Worked up to 80kg
B. 10:27
C. 5:48
CrossFit AI
A. Girls: 175, 170, 150
B. 18:42
C. 6:18
A. Boys: 255, 245, 245
B. 19:02
C. 9:40 (one guy had some overhead issues)
TEAM!
A. 115kg. Shoulder was hurting a bit, no confidence on jerks today.
B. 19:35. Was only Raph and I today we cut reps down to 20.
C. 7:26. Only 2 again.
Was in a Coaching Seminar today, so did the seminar WOD:
Team WOD (3 man):
In 8 mins, find your 1RM OHS (195/205/205)
Rest 1 minute
15 min AMRAP (Relay format).. 8 rounds + 20 reps
9 Double KB thrusters 28 kg
7 TTBs
5 Burpees
Rest 2 minutes
12 min AMRAP (Relay format).. 10 rounds + 100 m run
200 m sprint
15 Double Unders
A. 315
B. 10:15
C. 8:21
Stoneway (nw)
A. 19:43 (girls) 18:23 (males)
B. 7:46 (f) 7:03 (m)
A. 315
B. 10:24
C. 9:15
A) 285, fixing some nasty thoracic outlet syndrome right now. Hand is going numb overhead (dont tell my physio i’m training overhead! Ha)
B) 12:26
C) 9:58 with bar muscle ups because its a weakness compared to rings.
A. 315# felt great
B. 10:56 Fat bar thrusters felt good. Using one bar and changing out weights for the OHS and cleans slowed me down a bit. Only had one 45# bar and my fat bar at work.
C. Popped a brush fire so didn’t get to do this. May try to throw it in tomorrow if we aren’t super busy.
Team CrossFit 808:
A. Boys: 305, 295, 295; Girls: 225, 195, 175
B. Boys: 14:04; Girls: 14:08
C. Boys: 6:53; Girls: 6:46
Note: Kyla sat out today, our alternate Shay stepped in and stepped up!
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CrossFit 808 Plan B:
A. Boys: 245, 265, 285; Girls: 173, 173, 153
B. Boys: 19:02; Girls: 20:45
C. Boys: 7:13; Girls: 7:40
A) 255
B) 8:45 but I didn’t do the thrusters. oops
C) 12:10. Rested about 10 mins.
A. Worked up to 170#
B. 13:03
C. We turned this into an emom of 12 min of mu 3-5/8 staionary lunge steps alt legs 105/135