1/7/2019 - Strength/Skill

Score Type:: Total Weight

Front Squat
Pt. 1) 3x5 - Build over the first three sets to a weight which is challenging but manageable
Pt. 2) 2x5 - Repeat heaviest load for two more sets.
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1/7/2019 - WOD

Score Type:: Total Time

FITNESS (B1)
4 Rounds For Time:
45 Double Unders
15 Toes-to-Bar

TIMECAP: 11:00

PERFORMANCE (B1)
4 Rounds For Time:
60 Double Unders
20 Toes-to-Bar
 


B2) COOLDOWN - FOAM ROLLER NEEDED
Calf Smash x 1:00, side
Lat Smash x 1:00, side
Quad Roll x 1:00, side
Pigeon Stretch x 2:00, side
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Comments

Robin Schmitt

Robin Schmitt 1 week, 4 days ago / Reply

1/7/2019 - WHAP 2:
Notes: 3017 m

Heather Fox

Heather Fox 1 week, 4 days ago / Reply

1/7/2019 - Strength/Skill: 95 lbs

wesley fox 1 week, 4 days ago / Reply

1/7/2019 - Strength/Skill: 105 lbs
Notes: Work on staying off toes. Hold bar with fingers and keep elbows up.

Sarah Sheehan 1 week, 4 days ago / Reply

1/7/2019 - WOD: 7:35
Notes: 90 singles Knees to chest

Sarah Sheehan 1 week, 4 days ago / Reply

1/7/2019 - Strength/Skill: 75 lbs
Notes: Need to work on keeping chest up. Depth was better this time.

Daytona Gransback

Daytona Gransback 1 week, 4 days ago / Reply

1/7/2019 - Strength/Skill: 145 lbs

Daniel Naske

Daniel Naske 1 week, 4 days ago / Reply

1/7/2019 - WOD: 9:27
Notes: Knees to chest. Single under rope.

Stephanie Leung

Stephanie Leung 1 week, 4 days ago / Reply

1/7/2019 - WOD: 7:06
Notes: Knees to chest!!

Stephanie Leung

Stephanie Leung 1 week, 4 days ago / Reply

1/7/2019 - Strength/Skill: 95 lbs

Zachary Koon

Zachary Koon 1 week, 5 days ago / Reply

1/7/2019 - Strength/Skill: 205 lbs
Notes: 185, 195, 205

Joy Chirana Berntson

Joy Chirana Berntson 1 week, 5 days ago / Reply

1/7/2019 - Strength/Skill: 115 lbs

Corey Thomas

Corey Thomas 1 week, 5 days ago / Reply

1/7/2019 - WOD: 9:17

Corey Thomas

Corey Thomas 1 week, 5 days ago / Reply

1/7/2019 - Strength/Skill: 205 lbs
Notes: 135-185-205-205-205

Daniel Naske

Daniel Naske 1 week, 5 days ago / Reply

1/7/2019 - Strength/Skill: 55 lbs
Notes: First CrossFit workout.

Jessica Oquendo

Jessica Oquendo 1 week, 5 days ago / Reply

1/7/2019 - Strength/Skill: 145 lbs

Jessica Oquendo

Jessica Oquendo 1 week, 5 days ago / Reply

1/7/2019 - WOD: 8:37

Jessica Scott

Jessica Scott 1 week, 5 days ago / Reply

1/7/2019 - WOD: 7:25
Notes: 90 single unders Strung a few T2B together for each set but mostly K2C

David Joseforsky 1 week, 5 days ago / Reply

1/7/2019 - Strength/Skill: 205 lbs

Jodi Ehlers

Jodi Ehlers 1 week, 5 days ago / Reply

1/7/2019 - WHAP 2:
Notes: 2:15 @ 6 2:00 @ 9

Jodi Ehlers

Jodi Ehlers 1 week, 5 days ago / Reply

1/7/2019 - WHAP 1: 145 lbs

Jodi Ehlers

Jodi Ehlers 1 week, 5 days ago / Reply

1/7/2019 - WOD: 9:15

Jodi Ehlers

Jodi Ehlers 1 week, 5 days ago / Reply

1/7/2019 - Strength/Skill: 145 lbs

Jeremiah Scott

Jeremiah Scott 1 week, 5 days ago / Reply

1/7/2019 - WOD: 10:28

Jeremiah Scott

Jeremiah Scott 1 week, 5 days ago / Reply

1/7/2019 - Strength/Skill: 205 lbs

Valerie Zagursky

Valerie Zagursky 1 week, 5 days ago / Reply

1/7/2019 - WHAP 2:
Notes: 200m at 2:11-2:17 100m at 1:57-2:02

Valerie Zagursky

Valerie Zagursky 1 week, 5 days ago / Reply

1/7/2019 - WHAP 1: 185 lbs
Notes: PR Tie!

Valerie Zagursky

Valerie Zagursky 1 week, 5 days ago / Reply

1/7/2019 - WOD: 11:29
Notes: BARF

Valerie Zagursky

Valerie Zagursky 1 week, 5 days ago / Reply

1/7/2019 - Strength/Skill: 145 lbs

Sophia Groder 1 week, 5 days ago / Reply

1/7/2019 - Strength/Skill: 115 lbs
Notes: 85-105-115

Robin Schmitt

Robin Schmitt 1 week, 5 days ago / Reply

1/7/2019 - WHAP 1: 110 lbs

Robin Schmitt

Robin Schmitt 1 week, 5 days ago / Reply

1/7/2019 - Strength/Skill: 105 lbs

Samantha Leung 1 week, 5 days ago / Reply

1/7/2019 - WOD: 6:14

Samantha Leung 1 week, 5 days ago / Reply

1/7/2019 - Strength/Skill: 105 lbs

Stacie Wehling 1 week, 5 days ago / Reply

1/7/2019 - Strength/Skill: 105 lbs

Stacie Wehling 1 week, 5 days ago / Reply

1/7/2019 - WOD: 5:59
Notes: 45 DU 15 Candlesticks

Myron Matlock

Myron Matlock 1 week, 5 days ago / Reply

1/7/2019 - Strength/Skill: 205 lbs
Notes: 165, 185, 205 (first 3 sets) 205 for last two

Myron Matlock

Myron Matlock 1 week, 5 days ago / Reply

1/7/2019 - WOD: 11:50

Daniel Schmitt

Daniel Schmitt 1 week, 5 days ago / Reply

1/7/2019 - WOD: 8:53

Daniel Schmitt

Daniel Schmitt 1 week, 5 days ago / Reply

1/7/2019 - Strength/Skill: 205 lbs
Notes: 3x5: 165, 185, 205 2x5: 205

Ashley King 1 week, 5 days ago / Reply

1/7/2019 - WOD: 0:1
Notes: Unable to do the WOD today. Knees didn’t cooperate. Rode assault bike for 20 min 10.5 k

Amber Couch 1 week, 5 days ago / Reply

1/7/2019 - WHAP 1: 125 lbs
Notes: Failed at #130 Didn’t feel so great this morning

Sean Wright

Sean Wright 1 week, 5 days ago / Reply

1/7/2019 - WOD: 9:40

Sean Wright

Sean Wright 1 week, 5 days ago / Reply

1/7/2019 - Strength/Skill: 205 lbs
Notes: Expending to much energy trying to control the decent.

Jessica Landacre

Jessica Landacre 1 week, 5 days ago / Reply

1/7/2019 - WOD: 9:53

Jessica Landacre

Jessica Landacre 1 week, 5 days ago / Reply

1/7/2019 - Strength/Skill: 115 lbs
Notes: Hands wider helped keep elbows up.

Amy Gay

Amy Gay 1 week, 5 days ago / Reply

1/7/2019 - WOD: 6:29
Notes: K2C Singles

Amy Gay

Amy Gay 1 week, 5 days ago / Reply

1/7/2019 - Strength/Skill: 115 lbs

Jim Dye

Jim Dye 1 week, 5 days ago / Reply

1/7/2019 - WOD: 9:19
Notes: Knees to elbows Single unders

Jim Dye

Jim Dye 1 week, 5 days ago / Reply

1/7/2019 - Strength/Skill: 135 lbs

Zane King

Zane King 1 week, 5 days ago / Reply

1/7/2019 - Strength/Skill: 235 lbs

Zane King

Zane King 1 week, 5 days ago / Reply

1/7/2019 - WOD: 7:48

Chris concepcion

Chris concepcion 1 week, 5 days ago / Reply

1/7/2019 - WOD: 7:41

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