10-9-8-7-6-5-4-3-2-1 reps for time of:
Front Squats (135/95)
Pull Ups
Rx’d + (185/125)
1) Back Squat (work to heavy 5 then 10 rep max + 5lbs)
Compare and add loads to HERE
2) Mobility
Squat Therapy-Video (4 working minutes)
High Glute Smash and Floss (page 302)
“Hotshots 19” Memorial Workout
Why a CrossFit Coach is Like a Middle School Gym Teacher (and why that is a good thing!)
How Sleep Deprivation Fries Your Hormones, Your Immune System, and Your Brain
CrossFit Kids class times will change as of today to Wednesdays 5:30-6:20pm. Please drop off/pick up kids from back entrance. Please notify me with any conflicts with this time. We also congratulate Nikol Watson on completion of her Level 1 and CrossFit Kids Certification!!
“People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success.”~Norman Vincent Peale
WOD 7:00 @105
PreWOD 5@225/10@190
9:46 (185)
Bs: 315/275
BS: 5X 295lb/ 10X 235lb
WOD 14:38 @ 135lbs no bands
I challenge all you CFM members that are VFD members as well to show up Saturday for the Memorial WOD for our fallen brothers. I will be there.
BS 5X135, 10X130
WOD 8:55 75lbs
BS 295×5, 235×10
WOD 7:29@135
BS 5×100, 10×90
WOD 11:35 @ 70lbs, blue band
BS 5×105, 10×115
WOD 12:14 or 19 @75lbs
7:06 @ 185
bs 315/300
BS 5 rep heavy – 195; 10 rep max 195 (need to go heavier)
WOD: 7:15 (125 off the rack)
9:14 @ 185
BS 315×5/300×10
5:09 @ 185
BS 365 x 5/335 x 10
8:22 at 85 lbs
BS 125 x 5/105 x 10
11:20 @ 70 lbs
BS 105×5/ 90×10
10:29 @ 135lbs
BS 225×5/ 190×10
BS 175 x 5 160x 10
WOD 7:00 @ 95
11:37 @95/green
195/175
BS 205 x 5/ 195 x 10
WOD 13:05 (slow but rx’d)
MERCY MERCY
BS 275 x 5/235 x 10
WOD 9:26 @95 (from rack)
Sub Ring Rows for Pullups
BS 175/165
9:38 (95)
BS- 105×10
WOD- 12:38 (65lbs)
10:12 @ 185
315×5/300×10 BS
BS 145×5 / 135x 10
WOD 10:41 @ 85lbs
BS 115×5/105×10
WOD: 11:22 @ 70lbs
BS 305/275 WOD 9:31 @ 165
BS 235/205
9:59 @ 135
8:43 @ (185)
BS 335×5/315×10
275/250
11:08rx
8:03 @ 125
Dear future Ray,
It is Friday, two days after doing this WOD. I’m writing to tell you how you feel.
This morning you had to pick your legs up with your hands and put them on the floor. When both feet hit the floor and you tried to stand but instead collapsed on the floor. You managed to make the 6 am WOD however performing your daily pre-WOD ritual did not happen because you could not flex your legs much less squat.
During your class, you dropped a marker and didn’t attempt to pick it up (a student had to do it for you). You tried to walk down a flight of stairs to get your lunch however after your first step of twenty decided eating wasn’t worth the rest of the descent. Erik called you to see if you wanted to bench press after school and you were so sore that you couldn’t even change clothes.
I’m writing this to you to say that if ever you see this WOD pop up again, I highly recommend you take a rest day. Your future self will thank you for it.
Ray