Reminder that there will be no 0845 class Monday or Wednesday this week. All other classes are normal. Sorry for any inconvenience.
Strength:
Back Squats
5 reps @ 50% 1RM
3 reps @ 60%
1+ reps @ 70%
For max reps at 70%
Conditioning:
Complete as many rounds as possible in 15 minutes of:
Run 200m
10 Kettlebell Swings (70/53)
10 Ring Dips
For Score
Flexibility:
Right side straddle – 1:00
Left side straddle – 1:00
Center straddle – 1:00
Butterfly – 1:00
Pike – 1:00
2 rounds for quality
Post load and reps, score, and experiences to comments
SWOD:
12 @ 185#
CWOD:
5 rds +200m
Rx
SWOD:
11 @ 165#
CWOD:
6rds
mod: 53# KB & Blue Band Dips
T.
Swod. 18 @ 113#
CWod. 6+ 10 kbs. Mod 45#.
D.
Swod. 10 @ 225#. 75%
CWod. 6 + 100 m run. Rx.
143# x 12. Need a new 1 rep
4 rounds + 20 reps
Foundation Crossfit – Seattle, WA
SWOD: 12X2 Push Press work up to a heavy double – not sure the weight I got as they are communists and use Kilos for their plates.
CWOD: 100 DUs and 7 hang Clean & jerks (84kgs) 3 RFT: 18:30 something, had to pull 4 kgs off after 2nd jerk.
Fun group and place though! Just wish they worked with lbs
SWOD: 21@128# (think it’s time for a new 1RM)
CWOD: 7 full rounds + 8 reps (45#KB, red band on dips)