Tuesday, January 5 2016
Posted by Mandee on January 4th, 2016
22 responses
WOD: A. Weakness Work Training 14 minutes Athlete makes 2 choices based on greatest weaknesses and alternates between them on even and odd minutes Alternating EMOM for 14 minutes: 6 pistols (3 each leg) 2 squat snatch @ 50%-75% 1RM 2 muscle ups 3-5 ring dips (strict or kipping) 3-5 pull-ups (strict or kipping) 10m-20m handstand walk 30 double unders or 10 attempts B. 12 minute AMRAP of: 12 pistols (alternating, 6 each leg) OR goblet squats 32kg/24kg or 24kg/16kg 6 pull-ups & 6 dips OR 6 muscle ups (bar or ring) 6 squat snatch 135/95 or 115/80 or 95/65 or 75/55 CrossFit Kids starts THIS WEEK! Classes meet on Tuesdays and Thursdays at our old location, 3228B Leeman Ferry Road. Dowload your CFK waiver and our 2016 CFKids Policies and Sign Up Sheet and get your kids signed up today! Our January CrossFit 101 Course starts TONIGHT at 715pm! Check out Mason Dixon's menu for next week. Jan 11 To place an order, click here.
22 responses to "Tuesday, January 5 2016"
January 4, 2016 at 2:29 pm
January 4, 2016 at 2:51 pm
January 4, 2016 at 3:35 pm
January 4, 2016 at 4:43 pm
January 5, 2016 at 1:29 am
glad you are working out at huntsville...
January 5, 2016 at 2:06 am
January 5, 2016 at 2:23 am
3+19 Rx w/ Pistols, Ring MUs, and 135#
January 5, 2016 at 5:14 am
HIT 165 again, but cannot hit 175 or 185. Can get it up but my shoulder cannot hold it yet.
EMOM X14min Motor and skill work for me and two moves I know will be in the Open, not that I am trying anything special.
Even = 7 Thrusters 95lbs AFAP
Odd = 7 T2B AFAP
The AFAP makes it get real, really fast. You will want the rest until the next min.
On the WOD, just wanted to prove to myself I may still have somewhat of the moves. Long long way to go but a confidence booster.
WOD
12 Pistols (alt)
6 Ring Muscle Ups (all singles cannot load shoulder on way down yet)
6 Sqt Snatch at 135lbs (all singles too, same reason)
RXd = 3 rounds + 2 Pistols
Great day to work on weakness, troubles, etc…and hone strengths.
January 5, 2016 at 5:24 am
January 5, 2016 at 5:27 am
January 5, 2016 at 5:46 am
January 5, 2016 at 8:17 am
3+18 (Pistols, C2B/Ring Dips, 135)
PM: Yesterday's Wod
A. 175(10) - 225(5) - 175(10) - 225(4) - 200(9)
B. 8:51 RX
C. 46 Hand-Release Push-Up
January 5, 2016 at 8:49 am
A. Double unders and Squat Snatch
B. 4+19 115 pounds pull ups, dips, gob. squat.
January 5, 2016 at 8:54 am
5 + 5 RX pistols, chest to bar, ring dips, 95#
1pm Open Gym: yesterday's WOD:
A. 110(10) - 140(4) - 110(10) - 135(4) - 125(6)
B. 9:37 RX+
January 5, 2016 at 9:10 am
3 + 25 rx ( pistols, C2B & ring dips, @135 )
1:00 Open Gym - Yesterday's WOD :
A. 180(10) - 235(2) - 180(6) - 215(3) - 200(5)
- Big fail on bench today in every way. Failed to adjust properly -
B. 8:21 rx +
C. 35
January 5, 2016 at 9:24 am
4 rounds even. ( pistols,pull-ups, ring dips, and 115lb. )
January 5, 2016 at 9:59 am
B) 3+20 RX w/ Pistols/Muscle Ups/135 Squat Snatch
January 5, 2016 at 10:01 am
4+24, RX (pistols, c2b+ring dips, @115#)
1:00 Open Gym (Yesterday's wod):
A: 175(10)-225(5)-175(10)-225(4)-205(6)
B: 8:46, RX+
C: 41
-Big shoutout to my man TJ yesterday!!
-Bill is one heck of a stud! Super strong! Great guy too!
January 5, 2016 at 11:17 am
B: 4 scaled- 16kg/6&6/switched to power snatch after second round
January 5, 2016 at 12:49 pm
B. 3+15 scaled due to lack of depth on the first 2 rounds of pistols until Kodi so kindly pointed it out. Ring MU and 135
Thanks for the coaching Kodi!
January 5, 2016 at 1:57 pm
B.3 rx pistols, ring mu's, and 115#
January 5, 2016 at 2:15 pm
3+15 pistols/bar muscle ups/135
Bill's a great crossfitter and an even better soccer player