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THE GIRLS TAKING CARE OF BUSINESS AT THE 3:30 CLASS
WOD
COMPLETE 5 ROUNDS FOR TIME:
9 BURPEE BOX JUMPS 30/24″
5 OVERHEAD SQUATS 135/95 LBS
EXTRA CREDIT: 2 MINUTE MAX EFFORT SQUAT JUMPS TO A 1FT. TARGET
EMBRACE THE PAIN BY JON GILSON, OWNER OF AGAIN FASTER
ANNOUNCEMENTS:
-APRIL 14TH & 15TH CTO IS HOSTING A “CROSSFIT ENDURANCE” CERTIFICATION. IF YOU HAVE ASPIRATIONS OF COMPETING IN AN ENDURANCE/RUNNING EVENT OR JUST WANT TO BECOME A MORE PROFICIENT RUNNER WE ENCOURAGE YOU TO SIGN-UP FOR THIS AWESOME TWO DAY SEMINAR. SIGN-UP HERE!
-DUE TO THE ENDURANCE CERT. CTO WILL BE CLOSED THE WEEKEND OF APRIL 14TH & 15TH, BUT WE WILL HOST A WORKOUT AT MT. TRASHMORE ON THE 14TH. IF YOU HAVE A FRIEND OR FAMILY MEMBER WHO WANTS TO JOIN IN ON THE FUN PLEASE BRING THEM ALONG!
-THE BOX EXPANSION IS STARTING THIS WEEK. FOR THOSE OF YOU WITH SMALL CHILDREN, EXPECT A TEMPORARY ”KIDS AREA” TO BE UP IN THE NEXT FEW DAYS. WE APOLOGIZE FOR THE INCONVIENCE BUT THE END RESULT WILL BE WELL WORTH IT. THANKS IN ADVANCE FOR YOUR UNDERSTANDING!Share on Facebook
65# 11:45. 42 for the extra credit. One of my goals until the next open is to make all things overhead my bitch.
8:53 @ 115#, 49 on the extra credit.
8:30 with 65#
12:10 RX’D only 34 on the extra credit
Did winder press:
95×5, 105×5, 120×5(bar math got me), 110×7
then Hang Power Clean:
165×3, 170×3, 175×3, 185×1, 195×1, 205×1
Whats winder?
Hope everyone at the 330/430 enjoyed Overhead squat as much as I do
Did he mean Wendler?
Thank you for the common sense John
12:00 or something close with 95#. About the middle of my second set of burpee bj’s, I forgot to jump high enough and murdered my shins. Spent a couple minutes stopping the bleeding enough to finish.
Extra credit: flush holes in shins with peroxide and bandage!
you should call 911
that thing looked fucking awesome!!!
Told you I was going to need a medic today!
17min. did the first 2 rds @135 then with 2 reps left on rd 3, couldnt get any more so dropped down to 115.
10:08
Started at 135 for the first two rounds. Round 3, 4, and 5 dropped down to 115. Got all 5 unbroken though on each round. I feel as though I have degraded in my performance at the gym. The past few weeks with the games WODS, going to JAX, and the boat have messed me up. But its time to get back on the right track!
Was it 4 rounds this morning? I think I accidently did 4 rounds. Not sure how that got into my head. I thought I kicked ass once I got done. haha…
4rds 7:57 100#
I haven’t rested since friday so rest day for me tomorrow.. see you thursday.
11:27 @ 115#
135 wasn’t happening today…I can only split snatch it or clean it to the front rack and then to the back to jerk it. Agree with Dave, seems as those I’ve lost a little strength over the course of the Open. Time to get back on track and ramp things up again. As Ryan mentioned, the OHSs got a little easier as my joints warmed up. Will have to spend a little extra time in the future getting things loosened up even more.
10:29 started with 24″ box x 1 round then dropped to 20″ box for rest of rounds. Started at #63 x 4 Reps then dropped down to #53 to finish. Extra credit: 46 squats
8:03 (35# OHS) 30″ box. My shoulder is getting stronger, slowly but surely!!!
Oh and I didnt count the squat jumps but lets say 40ish
8:18 @ 63#. That one was harder than I anticipated!
As most are.
12:00 and that’s after smacking myself in he face with the bar… I’m such a goob.
53# 20″ BJ and 33 squat jumps
12:48 30″ BJ’s, 75 lbs OHS, and 31 squat jumps.
12:06 83lb
Today’s WOD was fun! So didn’t expect it to be. lol Did it with 63#. I would have settled for 53#, but Ryan told me to go up a bit, so I did. Thankful for the push.
I think I got it in 10:41. It’s on the board, anyhow.
I did all of the OHS’s unbroken, except the very last round. Did 4 and then I think my core just failed. lol The weight went forward and I went backwards. Nearly died. Jk about the dying part…no injury. lol
Still, I snatched it, didn’t get low enough and THEN, finally got a fifth and legit OHS. One day, I’ll be good at those.
48 for the extra credit. My thighs sort of hurt. lol
7:58 53# 24″ boz. Should have gone heavier…oh well.
I didn’t invent a new piece of equipment. That should say box. I’m sleepy.
12:xx
Scaled with 25# for overhead squats
28 squat jumps
Thanks to Andy and Liz for helping me get over my fear of box jumps!