6pm class doin work on "Nate"
Skill – Push Jerk
WOD–
“DT“
Five rounds for time of:
155/115 pound Deadlift, 12 reps
155/115 pound Hang power clean, 9 reps
155/115 pound Push jerk, 6 reps
Post time to comments and Beyond the White Board.
Cool down – Dual KB Farmers carry to green fence and back (200 meters)
***Reminder*** 31 Heroes workout this Saturday at 8am. Regularly scheduled Saturday team wod at 9am. Come cheer on your fellow CrownTownian’s as they honor the fallen heroes
*Remember all CrossFit style workouts are scalable and modifiable to each individual’s fitness level
Wod -11:09 level 2 75# (was not happy to drop weight but started with 95# and the cleans i did exhausted me in the first round)
200 m farmer’s walk 35# KB +10 burpee penalty
Good time. Next time go down 10 pounds vs. 20. I just had those levels listed to make it easy for people, but it is not a mandatory scale.
ok! just did not want to undermine you…he he plus I kinda thought 75 was going down too much but after the previous day’s upper body work that 75 ended up taxing me anyway!
4 rounds, 11:15, level 2 – 75#
Great job future mom! I still like that idea of Brett having to wear a weight vest for every pound you gain during pregnancy. Be a team player, Brett! ha
The reality re entry from maui workout
Joe 10:56 rx
Cammi 13:33 65#
Welcome back Merriams! Great job to both of you today. Cammi’s technique was worthy.
12:53 Level 1 @ 55#
need to work on heavier weight to I can graduate to Level 2
Cool Down – no Burpees for me
Thanks Michelle for helping to uncurl my hands!
Good job, Sonia! You have the strength let’s just dial that technique on skill day and it will open up new levels of fitness for you!
15:56 -63# (I screwed up & did extra push jerks in the last round)
Farmers Carry 2×35# + 20 burpees
9:10 SERIOUSLY NEED SOMEONE TO CHECK THE WEIGHT I THINK I HAVE ON THE BAR OMG! THIS TIME I WAS 10LBS UNDER WHAT I THOUGHT I WAS DOING UGH! 65# NOT RX