Strength/Skill Thruster: Work towards a new 5RM
WOD
50 double unders
50 sit-ups
100m farmer’s walk
40 double unders
40 sit-ups
100m farmer’s walk
30 double unders
30 sit-ups
100m farmer’s walk
20 double unders
20 sit-ups
100m farmer’s walk
10 double unders
10 sit-ups
100m farmer’s walk
For time.
CrossFit Games Party THIS Sunday at CFA!
New class times starting next week: Tuesdays and Thursdays 7am and 8am (8am with chilcare). Email ShannaDuvall@gmail.com if you would like to get into these classes!
Consider us in. We will bring fruit salad and coconut sauce. I can’t wait!!
I decided to stay home today due to a mild sore throat, but I did attempt Farmer Annie, old-school garage style. I did triple singles (maybe I should have quadrupled them?) and used 20 lb dumbells for the farmer’s walk. 18:02. Then I practiced double-unders for a bit.
On-Ramp Bodyweight Sandwich
Name Day 1/Day 12
Dessylin 1242/703
Sara Kate 926/612
Diane 1225/729
Shayne 1023/542
Lisa 817/757
Matt S 757/552
Amber 947/625
Kelley 1047/656
Ericka 1415/847
Stacey 1438/735
Laura 1206/903
Geoff 1258/705
Ruby 1247/745
Renee’ 1103/702
Kenan 1410/835
Peter 2300/850
Name Time/DB#/DU-S Thruster 5RM
Jen M 1350/26/DU 70#
Sarah 1401/20/S 43#
Matt M 1735/45/DU&S 95#
Shalene 2020/20/S 33#
Tony 1625/25/S 65#
K Stew 1023/30/S 70#
Tina 1451/20/S 70# PR
Amy 1412/25/S 53# PR
Jules 1530/26/S
Mike N 1933/53/DU&S 155#
Katie 1056/35/DU RX 89#
John 1340/53lbs/S 3×15@95lbs
Daniel T. 1328/53lbs/S 135lbs
Steven 1300/33lbs plates!/S back squats sets of 225lbsx5
J$ 28:45 Rxd 35lbs/DUs 100lbs PR!
Shannon 11:01 45lbs/DUs 105lbs
Franklin 19:22/53lbs/S 95lbs
K. Rice 21:15/35lbs/S frn sqt 78lbs
Brian T. 16:10/53lbs/Single 114lbs PR!
Shanna 11:49/Rxd35lbs/DUs 105lbs
Corey 21:22/1-53lbs,1-72lbs, DUs/GHD situps
Elin 1502/35lbs/S 105lbs PR
So impressed by the on-ramp improvements. Really inspiring.
I’m looking forward to the release of some new on-rampers. Can’t wait to work out with them.
Anne we miss you!
J freakin’ $, way to get through some DUs today, woman. Oh, and nice thruster PR before that
.
Ahhhh… Tina- finally we get to work out together!!!!!
Everyone needs a coach:
The deceiving combination of farmer’s walks and GHD situps made for some incredible decreases in co-ordination. I felt like my arms didn’t have a clue what my feet were doing, and my brain didn’t know what either were doing. As such, I had a bit of a melt-down. A moment of frustration (we all have them) led to me whipping the wall with the rope after another fault on the jump rope.
Thankfully, Shanna was there to remind me that the addition of 20 burpees to the end of the workout should be enough to calm me down.
Let me tell you, 20 burpees after 150 situps is NOT an easy task. My apologies for the lapse in composure to anyone who saw it (J$ and others).
J$, gutsy stuff today, great job. Sorry I couldn’t see you finish that one.
Corey- We all have moments and lapses. Now I know about the Burpee consequences. And you know how fear of Burpees will keep me on the straight and narrow. I hope you were not appologizing to me, as I hardly see the need for it. But I have to praise you for a full and complete public confession. I also give you a lot of credit for sticking through a very tough challenge that you laid out for yourself. You are one gutsy guy.