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Lifting Ourselves and One Another

Wednesday, October 29, 2014

Oct.29.14.2

As Many Rounds As Possible in 20 minutes:

10 Box Jumps  – 24″/20″

15 Wallballs – 20#/14#

20 Sit ups

Coach’s notes:  Post rounds and reps completed to comments.

What a great showing to the Halloween WOD for CFC Kids! Good job Kids and thanks Coach E!!!

Comments: 22

This morning I did KB swings with .5 pood rather than the Wallballs
9 rounds plus 10 BJ’s, 15 KB’s and 13 situps
Thanks Laura and great effort this morning at 6:00 a.m.


4 sit ups short of 9 rounds. Thanks Laura!


Fantastic picture!!

8 rounds+BJ+10 wallballs rx’d.

Paced it well today. Could have gone faster on the sit ups but they were the “rest’ and I would have lost the time elsewhere. WBs are coming along. Now need to work on string more together.

Thanks Mike. Tips and cues were a great help. Thanks Tania! Great musical med ball throw down!


19 sit ups short of 10 rounds (sorry sandy!).
thanks mike and Tania. man, do I ever LOVE wall balls.
pretty cool to watch brett no excuses marshall on his one legged box jumps.


Fun one today…
Scaled to 12# wall balls and subbed step ups for box jumps
8 rounds + step ups + 3 WBs
Thanks Tania and Mike!


17 SU short of 7 rnds, had to switch out to a KB from WB after rnd 4 and did goblet squats instead, so lost a bit of time there,

Thanks Mike and Tania


20 Situps Short of 7 rounds
These WOD’s mess with my head — but I love em
Thanks Laura


5 rounds + 2 BJ. BJ & WB as RX,d. Still have back issues so subbed hanging leg raises for SU. Did 10 per round, these felt good but slowed me down.
Thanks Mike & Lil TNT


Took me several minutes to compose myself after being launched out of the way during musical med balls. Well played Nick, well played.
A) tech work on power snatch. Slow first pull and pause above the knees.
B) today’s wod 12 rds + 10+15 as rx’d
C) SA DB Power Snatch 10×5 60# focused on keeping a tight midline.
D) strict T2B 10×5 rest 60sec
Thanks Mike and Tania! Great class:)


At home – as rx’d – 24″ & 20# – assumed 15 reps for WB

7 rnds + 7 BoxJ

WB were 6+5+4


8 rounds + 2 BJ’s as RX’d.
Thanks Jason and Michelle.


I didn’t love this one.
5 rounds with a 10lb med ball. Tried to land the box jumps with my knees bent out, instead of in. Thanks Michelle and Jason


8+1
Thanks Jason and Michelle.


10 rounds +27.
Thanks Laura


8+5
Came in with low energy, kind of stayed that way. The only thing that felt good were the box jumps. Wasted a lot of reps on bad wallballs…
Thanks Jason


Strength
Front Squat @ 225lbs 3 x 5 reps
Shoulder press @ 115lbs 3 x 5 reps (these are getting a lot better!)
Then WOD time
7rds + 10 + 10 as rx’d
Paced it enough that I could do box jumps as jump up/down (no rep’d myself a couple times). All rounds of WB’s and sit ups unbroken. Could go faster but wanted to focus on keeping everything as perfect as possible

Thanks Jason


6 rounds + 10 jumps + 1 wall ball 10#
Need to work on wall ball efficiency
Thanks Jason!


11 rounds plus 5 box jumps RXd
Couple tough movements for me tried to keep the wall balls unbroken but last 2 rounds fell apart.

Thanks Jay


9 rounds plus 2 box jumps
thanks Jay


12 rounds + 1 box jump

Thanks Jay


8 rds + 9 BJs

Just tried to keep moving through all the movements; sit-ups slowed me down a fair bit.

Thanks Jay!


8 rounds + 10 box jumps + 2 wall balls
Thanks Jason and Michelle.


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