Wednesday, February 24 2016
Posted by on February 23rd, 2016
21 responses
WOD: A. Back rack split jerk: 1-1-1-1 E2MOM Split Jerk: 1-1-1-1 E2MOM B. 7 rounds/14 minutes for total reps with 1 minute at each exercise: odd minute = thrusters for reps 95/65 or 75/55 even minute = pull-ups for reps or chest to bar pull-ups or bar or ring muscle-ups C. Core/Flexibility Development: 2 x 30 seconds couch stretch or modified couch 30 GHD sit-ups or weighted sit-ups 2 x 30 head to floor straddle stretch 30 v-ups Check out Mason Dixon's menu for next week. FEb 29 To place an order, click here! The OPEN starts this week! Sign up at games.crossfit.com and choose CrossFit Huntsville as your affiliate and team. REMINDER: Our Friday 915am, 515pm and 615pm classes as well as Barbell Club are canceled during the five weeks of The OPEN.
21 responses to "Wednesday, February 24 2016"
February 23, 2016 at 2:07 pm
February 23, 2016 at 2:09 pm
February 23, 2016 at 2:31 pm
February 23, 2016 at 2:48 pm
February 24, 2016 at 2:27 am
February 24, 2016 at 3:44 am
February 24, 2016 at 4:09 am
February 24, 2016 at 4:51 am
Front Rack: 205
B: 145 reps at 95# with pullups. Basically did 10 reps unbroken then got my lungs back to go again at the minute mark, able to squeeze out an extra 5 pullups at the very end
February 24, 2016 at 6:33 am
B.83 Rx w/RMU (didn't count rnds 4,8,12. Used them to work on butterfly pull up technique)
Awesome coaching on the split jerks today Mandee. Thanks for the help on the MUs.
February 24, 2016 at 6:35 am
B. 240
C. 123 @ 95 and Bar MUs
16/7 - 14/7 - 10/6 - 10/6 - 10/6 - 10/5 - 10/6
February 24, 2016 at 9:13 am
B.125# front rack
C.83 rx, with 2 ring MUs each round with assistance from our awesome coach Mandee and did 3 PUs in round 7. A huge thank you to Mandee for some really great coaching!!
February 24, 2016 at 9:48 am
B. 195
C. 112 reps RX at 65#
Did 3 rounds of 10 CTB, 2 rounds of 3 linked bar muscle ups, and 2 rounds of 3 linked ring muscle ups; 10 thrusters each round
February 24, 2016 at 10:04 am
122 reps @ 65 (CTB)
February 24, 2016 at 10:05 am
February 24, 2016 at 10:07 am
B) 155PR
C) 168 reps RX @ 65# with pull-ups. I have no idea how I broke that junk up
February 24, 2016 at 10:28 am
A: Back rack SJ: 185-205-225-245
Front rack SJ: 245-255-265-275 (PR, old PR was 270#)
B: Even min: 6 thrusters @115
Odd min: 3 Ring MUs
- worked on form and technique, MU unbroken, nfr, but 63 reps
C: Completed 2 rounds of core/flexibility development
February 24, 2016 at 11:38 am
Split jerk = 305 pr
B. Even: 10 thruster @ 115
Odd: alternating ring MU and ctb
February 24, 2016 at 12:05 pm
B: 225(PR)
C: 85 reps @ 95# and CTB
D: All core work
E: Muscle up training with Travis Taylor of "Rocket City Rednecks" and "3 Scientists Walk Into a Bar" fame.
F: Partnered up with a new member for strength portion. Chad Morgan commenced to PR and throw heavy weights around. Glad to have you Chad!
February 24, 2016 at 12:54 pm
B. 117 reps @ 95lb / pullups
February 24, 2016 at 1:29 pm
305
115 @ 115.
10 thrusters
8-10 chest 2 bar. / 2-3 non false grip muscle up.
February 24, 2016 at 2:05 pm
180 front rack split jerk
107 @65 with ring muscle ups the whole time.