Friday, 01 December 2017

 

Conditioning 1:

“Fast”

30 Double Unders

15 Sit-up Slammers (12/8) @ 2m

20 Squats

10 Handstand Push-ups

 

3 rounds for time

(8:00 cap)

 

Strength:

Front Squats

1-rep max

Compare to Friday, 02 June 2017

 

Conditioning 2:

Partner WOD*

“Furious”

100m Sprint

5 Burpees

3 Chest-2-Bar Pull-ups

 

6 rounds for time

(7:00 cap)

*alternate exercises

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post times, max load, and experiences to comments

Comments

  1. FAST: lacked 2 HSPU at cap, Rx, DU sucked worse than ever today
    SWOD: 145#, 13# PR
    FURIOUS: 3rnds individual: 3:25, Rx

  2. 105# front squat. 2# increase

    FAST 7:14

  3. RhondaMomma says:

    Fast 7:20
    Front squat:108
    Not a PR but up 5lbs

  4. Christa says:

    Fast: 7:09
    SWOD: 180# 2lb PR
    Furious: 5:16 partnered with Brian and shadowed Katie.

  5. Lifters Club:

    Shortened CWOD “Fast”: ✅

    2017 CrossFit Liftoff Event 1: 1-rep-max snatch (no time limit)
    200 lbs (15lbs PR!)

  6. CWOD 7:00 rx
    SWOD 225# for a 10# pr

  7. Mr. Such says:

    2017 CrossFit Liftoff Event 1: 1-rep-max snatch (no time limit)

    250#

    20# PR

  8. Shortened “fast”- no idea on time.

    Liftoff #1- Snatch at 85# for a 2# PR.

  9. allylegg says:

    98# snatch, 8#PR
    Need to get comfortable catching the bar in a squat

  10. Great PRs gang!!

  11. White Ape says:

    Did Liftoff, 1RM snatch
    235#
    5# PR! I’ll take it!
    Tried 240, but waited to long and cooled down. Need to work on committing to get under the bar.

  12. megancyork says:

    Front squat 1-rep 120#
    almost got 130# but my form turned into garbage because I was nervous.

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