Sunday 140601

All-levels/Beginner:
A. Back Squat 5×5 @ 75% +10#
B. 60/50 wall walks for time. Start with 2:00 min row, each calorie completed = 1 wall walk completed. Clock keeps running after the row is completed. Score is total time.

Experienced :
A. Back Squats 5×5 @ 75%+10#
B. 12 minutes AMRAP: 1 partner farmer’s walk 4 lengths (no running, as heavy as tolerated, break up as needed) while 1 partner completes wall walks, score is total number of wall walks.

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(Photo credit: Lisa Haefner)


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(Photo credit: Lisa Haefner)

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(Photo credit: Lisa Haefner)

Here’s what’s on tap for Monday’s classes:

All-levels/Beginner:
A. Shoulder Press: 4(70% 1RM) – 3(75% 1RM) – 2(80% 1RM) – 1(85% 1RM) reps
B. Shoulder press 65/45 pounds 90 seconds for rep
Then
Tabata Squats – “bottom to bottom,”
Then
Shoulder press 65/45 pounds 90 seconds for reps.

Experienced :
A. Back Squats 5×5 (75%+10#)
B. 12 minutes AMRAP: 1 partner farmer’s walk 4 lengths (no running, as heavy as tolerated, break up as needed) while 1 partner completes wall walks, score is total number of wall walks.

CFE:
16 x 100m sprints

  • Andy Graves

    9:30 w/Brian A: 205 Unfortunately I forgot to look and didn’t realize this is what I did last time. Should have increased weight. B: 53 wall walks, used 32kg KB with Glen. Holy smoked forearms.

    • Glenn McMahon

      @Andy great job- 5×5 coming up again so you will be able to jump up in weight. You flew through those so anther 10# 20# should be nothing.

  • Craig Bagno

    11am eWOD with Coach Joe. Did A at 135#. We managed 49 wall walks. We were something like 1 for 37 on catching Joe’s jokes today. Must have been tired. Although his crack that I’m “slower with sleeves” definitely hit its mark. Ouch. Ha. Ouch. ;-)

  • Glenn McMahon

    9:30 w Coach Brian A: 185# felt solid B: 53 Wall Walks, farmer carry at 32kg – ouch

  • Marjorie

    Saturday/12:40/Coach Chris: so.many.stairs and didn’t count, but had to comment on how awesome a community we’re in. On my way out with a friend, a CF’er and I collided on the stairs and my coffee went flying. He was super apologetic, unnecessarily (it was as much my fault). A lap later, mid-WOD, he handed me $5 as he was on his way up after another 400m to go do more pull-ups. Unequivocally thoughtful. Again, unnecessary. CrossFit is only as good as the people who do it.