Get it Done:
50 Power Cleans 135/95
50 Box Jumps 24/20
50 Wall Balls 20/16
50 KTE
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Coach’s Notes: Just like all the other “Get it dones” get it done in any rep combination that works for you.
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Moving 5000 Pounds looks easy for Hammer Down CrossFitters
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21:09. 95#. 20# wb 24″ box jump
22:34 – I did 10 rounds of 5. Thanks Coach for that rec! 45# pc, 14# wb, step-ups. Nice work everyone! Good to see you all
good seeing you this a.m. … in person! Jett!
Thanks Dina! Great seeing you too! Next time you are heading to the Farmer’s Market after, will you let me know? Would love to plan on going!!!!!
You did great today Jett!!! Very pretty power cleans!
Thank you Coach
So happy to have found Hammer Down!!!
24:23ish i think. As Rx’d.
Beach Workout
Run exactly 3 minutes as fast as you can… at the end of 3 minutes… 20 burpees… do this as an out and back… so do 2 rounds away from your starting point… then start heading back to the start line for rounds 3 and 4… try to run past the start point on your 4th round… but don’t game it. Make sure you do an easy 3 – 4 minute jog both before and after this workout)
20:15 40 seconds short on making it back to my starting point. Much harder than it looks.
it didn’t look easy
I read it and thought, “Man, that sound HARD!” So, if it is harder than it looks then… whew.
11:48 rx
Couldnt believe how well folks’ cleans are coming along! Great work this morning. welcome to all the newbies!!
@@@ See everyone tom morning at 715 for a nice easy run followed by iced coffee and eggs. All are welcome.. Sarah and I will work the stovetop. Miss you Ali! Photo to follow. @@@
Have fun guys
I will miss my Sunday run and breakfast with you all! I´ll be thinking about ya in the hot, humid VA!!!
Wee girl – we’ll miss having you there! Runny eggs here we come!
+ 6 burps (and 6 burpees). thanks for the reminder…
Would *love* to go for an easy run… but I need to be at my soccer game at 8 a.m. Maybe another time?!
23:23, 16# wall ball, 63# cleans
6 burpees!
19:40, 83# PC, 16# (+1 @20# for set of five) WB, 24″ box for all but first set of 5… and…. first time getting knees to elbows!! Knees-HIT-Elbows almost every time!
Oh yes, + 6 Burpees
congrats on the KTE’s!
Rest day
Was up at 4am to catch a flight to Majorca with my family. Plan on doing spin classes everyday as well as a travel WOD.
6 burpies will be done in the hotel room tonight
Sunday
Warm up: 50 double unders + 7 burpies
150 push up´s to failure (50 air squats at failure)
16:46, PC 65#
18:33, 52# PC, 16# WB (like Dina, one set of 5 @ 20#), 20″ box (+ one set 5 on 24″) all jumps + one bar hickey (can’t keep them away!)
Fun, Fun, Fun, Sweaty, Sweaty, Sweaty
6 burpees
Great job Shubha! As long as Todd does not have the explain the bar hickey (or the multitude of them) it is OK. Great catching up with you this a.m! I also hope you enjoyed the rest of *your* time today. See ya soon.
Great job Shubha!!! Love having you come out to the Saturday WODs.
5 burpees yesterday after wod
6 today
16:43 73.8 PC, 25# weighted situps for KTE, Rx the rest. time includes initial fall over the 20″ inch box..grace and elegant as always
That is a great time, with a fall even. I hope you didn’t hurt yourself! You finished, so I suspect you’re OK.
12:53 with 65#
WOW, great time!
15:10 Rx
Finally got to the 95# cleans in a metcon WOD…happy girl.
6 burpees with dcarr today with a side of sun and pool.
17:31- 49.4#, 14# wb
11 burpees since forgot to do 5 yesterday
15:53 rx
17:17 minutes
95# power cleans
65# thrusters instead of wall ball
modified KTES
5 burpees
14:29 RX
20:40 only 40 reps and used 75lbs. 24inch stool.
14:45. 65#. 20/20. Felt fast, but obviously sandbagged the weight.
Crossfit VA Beach: Box Jumps, slam balls, burpee’s – team average 244, individual 214