Two rounds of:12 Right arm barbell Push Press
12 Left arm barbell Deadlift
Run 800 meters
12 Left arm barbell Push-Press
12 Right arm barbell Deadlift
Run 800 meters
"Go heavy, run fast"
Post time and loads to comments.
Picture: When there's time left in a class, we just PLAY! Franz and Armand do 100 Hammer Swings for time.
Kids Classes start today at 11:00am. ROOM FOR MORE!
New Foundation classes start tonight at 7:30pm OR Friday morning at 8am. ROOM FOR MORE!
Saturday: 9am "Eva" unmodified, 10am Team Eva, 11am kids, all at CFR.
Wall Ball Challenge = 49 Wall Ball
18 comments:
Going to love the arm work,Robin is it ok if I row instead of run I just ever so gracefully twisted my ankle coming out of my son's house.
Carla
YES! Hope it heals quickly!
Good Work 6am with a different kind of WOD! Had to figure out what weights would work.
Harlan set precedent with: PushPress-65lbs
Deadlift 135lbs
Jan
PushPress-27lbs (however 35 was probably doable)
Deadlift-65lbs
Leanne
PushPress-20lbs
Deadlift-35lbs
and the way I read it was in total they ran 800m 4 times.
This one looks very cool! (minus the running!) :P
I'd be curious to see what I could do! Might have to make it up one day!
Hello,
We need 3 more people for our relay team for the Queen City Marathon.
Heather's got the last leg, but the other ones are up for the picking :)
Come on people, you'll get a t-shirt!
What is Aaron smiling at?...
CFR Kids rocked the house!
The five kids that were lucky enough to attend CrossFit Kids today put on a clinic on how to work hard and have fun. I can't wait until the next time I have the opportunity to coach CFR kids. Good job, everyone!
WOD:
PP - 45lbs
DL - 135lbs
26:21
That was a hoot. I love WODs that challenge me in new and different ways. Don't miss this one. It's unique.
First CFR Kids class was a ton of fun! Thanks to the 5 kids who came out, and if any kids are still thinking of joining, you can join at any time.
Here is what we did today:
Warm up = Animal Moves
Skill Work = Push-ups and Planks
Workout = 10 Minute "Mini-Cindy"
Game = Burpee Freeze Tag (with the coaches!)
Cooldown = Stretching
I did Tues WOD: 11rds +5+7
Great job to everyone doing this 'very different' workout today! Most girls have been using 20-35lb for push press (not easy!) and 65lb for deadlift; guys 35-65 for push press and 115-135 for deadlift.
Those in OLY CLUB, it's test night! We'll be doing max clean & jerk and max snatch tonight and every 6 weeks.
Redid Tuesday's wod to get my star. As rx'd got 10 rounds even just as the 20 minute buzzer sounded...it was a close one.
Great job Angdesj, don't know how you did it!
Have to cancel out of tonight's 7pm workout & oly club tonight. don't want to undo all of Jess' hard work fixing my knees
;(
"shae-Batta"
front squat-65lb
Ring-rows
squat thrusts
row for strokes
-320-793m r0w
thanx Brad flood for the encouragment,i really liked you when it was over
Shae, that must have been Brad Forsyth encouraging you - it's a rest day for me...
Brad flood you are correct!and i even tried not to mess that one up,ill just pretend you were there too;)Thank you Brad Forsyth
Sweet mercy, Ang. You must have been a SDHP machine!
I did Nicole from yesterday as rx'd 7 rounds, 53 PLU. The last time I did this was September and managed 5 rounds and 16 PLUs with the green band. Yay CrossFit!
Oly club:
75lb 1rm snatch
115lb clean and jerk
125lb clean (PR)
Push Press 45lbs
Deadlift 115lbs
26:27
I was really slow on the run. I need to work on speeding things up.
27:something
45lb push press
115lb deadlift
The runs will get better - my hams are holding up.
Then in oly club:
105lb max snatch and an almost 115lb one. There was a slight arm bend so it doesn't count.
135lb max c&j and I managed to at least squat clean 155lbs. There wasn't much left in the tank after the wod at 7:00PM.
I remember falling over doing the snatch with 45lbs a few months ago so I'm doing ok I think.
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