Skill Work
Partner up and take 10 minutes to develop the PVC overhead squats. Partner should be looking for the following:
1) Good general squat form through the lumber curve, knees over toes, weight in the heels, and proper depth.
2) The PVC pipe should travel almost vertically never leaving a general position over the heels (use shoulder flexibility).
3) Proper stacking of the skeletal system throughout the lift by presenting the armpit to the front, pulling the triceps to the floor, and pushing the bend in elbow to the ceiling.
WOD
5 rounds for time of:
20/14# Wall balls, 25 reps
Burpee pull-ups, 25 reps (Men: tall bar/Women: short bar)
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42:09 1st round Rx, last 4 box jumping p/u. This one was tough! ugh…wall balls
Great job Brenda!!! You did awesome!!
Thanks Kasey! Hope we see your mom again!:)
Wow Brenda!!! Just after getting your kip pu! Amazing! You are there!
Awesome Brenda!! Wish I was there to have cheered you on! I think I am going to have to get back into the habit of doing 6 am wods again!
Yes Kat! You need to get back in at 6am!!!
OMG!! Crazy WOD today-burpees & wall balls….the worst two together :s
my mom came to this class with us today & now has a new appreciation for Crossfit…it’s hard to describe to someone, they just have to do it to understand. Great job today mom (she tried some stuff) Thanks Jenny
Great job Brenda, Kim, JJ, & Jason
Jason 36:33 RX
Kasey 28:17 3rds 14#(1)12#(2) jumping pull-ups
Injured my foot and going to get it looked at today. Sounds like a good WOD!!
Boo! I hope you are ok!
I absolutely desise burpee pullups…
34:19 Rx. Thanks for the push Jennie!!!
despise*
34:10 Rx
…And you had a weighted vest on! Good job sweetie!
24:55 RX
DAYYUMM SHEINUHHHH!!!
I was going after your time… fell behind a bit when the tearing started to hurt my tender little fingers.
This time is insane! You’re amazing!
Sheina!! You are awesome!! & you still looked like a hot momma after kicking butt!
28:18 totally scaled! Jumping pull ups, 14# 8ft.
36:26 4 rds RX, 1 rd jumping p/u’s
this was a great WOD!
My hands ripped a bunch, so I wasn’t able
To RX the last round
I definetly feel like I’ve accomplished something
Today!
27:06 Rx – I beat my hubby, oh yeah! Shouldn’t I get a back massage or something for that?
P.s. nice pic!
Nice job girl!
Tara, you rock. The end.
27:26 rx
23:48 Rx Thanks for yelling at me Sheina!
31:51 rx that was such a hard wod! Thanks for pushing me Ryan
Straight killed it yo!
You did great tonight! It was fun working out with you again! Good job on the RX!
You too! You did great!
27:20 Rx. Hardest workout ever…..
Erin: 28:33 #12 WB and 16 inch box
JDM: 25:53 RX
Nice job Jared. You made those wall balls look easy.
Thanks my man… Not very often I can match your time. I’ve been doin’ a bunch leg work the last few weeks on my own time. Trying to do anything I can to minimize knee pain on the snow (Ryan can vouch for my whining every time we go up… haha… sorry Ryan). Luckily there are some other positive side-affects… such as the dreaded wall-ball.
Great job tonight guys!
32:14 2rds rx, 3 rds jumping p/u
Thanks for the push Ryan!
Yvonne 38:51 RX soooo tired wow killer workout!! // Robert 3 RNDS 16# Ball
yvvone, sorry NOT RX, i did jumping pull ups lol
30:23 RX! Great job everyone! That was a tough WOD! Weird as it may sound…… I liked it!!!!! At the end I had cold chills!
35:44 Rx, I was getting so dizzy! This wod in itself is a PR! My hands look good = happy! Good job everyone!!
36:40 rx….man, I am soooo sore! That was definitely NOT the most fun I have had!
42:44 RX
Great job guys! 32:17 #14 and jumping burpee pull ups…super intense…was still sore for snowboarding today but its a good sore!