Hip Mobility with the Arosti Master; Dr. Bill
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7 rounds for time:
7 Hang Power Snatches 75/55
7 Overhead Squats 75/55
Post Time to comments:
Perfect one to do at home since I can’t come in! Will do 45# since we don’t have 5# plates at home.
5:55 @ 63lbs. Too light need not to take a day off and stay Rx
Lucky I didn’t hurt you this morning… ; )
11:28, 35# snatch, 15# OHS (obviously need to work on those!)
9:07 rx’d @ 56 lb.
5:35 w/53#. Should have gone a bit heavier.
12:19 @ 65# .. I lost count so maybe 8 rounds. Better more than less.
7 or 8 whatever. Are you on facebook? You can friend request me. my last name makes me easy to find
6:45 @ 71.8#
***my fellow crossfitters…there is a APB out on my watch, i took it off yesterday morning and put it in the cubby…it’s a black timex with the little ironman logo on it with a hint of orange…thanks for helpin out****************
Sorry dude have not seen it.
That joke is timeless!
Could have done some more with snatch but was about perfect for OHS until I get my form and technique down.
+ 10 pre-warmup pull-ups (red band)
+ 20 post-workout blurpentines (not enough time to complete them all as I’m slow…)
7:17..46#…could have done a bit more but Rx was ridic when tried it in warm up. Burpees done. Still working on pullups. Rich and I decided we would tag team them, he kips and I pull-up..
Kipping is so close to flailing…That’s why I’m so good at it!
Nice Wolf Pants!
7:39 with some arm tingling… OHS big weakness… Thanks for the video Allie… They looked awful.
9:41 @ 52lbs
37 burpees :)
9:52, mod w/ “Randy” = 75 snatches from floor
I’ll miss you Coaches and 6 am’ers!!
well miss you 2! time is going to fly by. cant wait to watch you come back and get stronger than ever!!
You will be missed Little Miss Kate :) Stay positive and give yourself time to heal, we will all be here for you when you are ready to come back!
we will so miss you too…..
8:53, 39.4#. Great to have Supey to face. Snatches fairly easy, OHS a little more difficult (of course, b/c generally mine are HORRIBLE!). Maybe could do 45# but knew today I wasn’t mentally ready for it.
likewise pretty pebs ;)
10:16; 53# PS; 33# OHS
5:09 Rx and 37 burps
UrbanCrossFit – Seattle. My first non-Hammer-Down experience … it’s just NOT the same. They don’t post a daily WOD but focus on weights 3x/week and then a limited # WODS (Fran, etc) that are posted around the box. Did 12 rounds single cleans (from ground) and back squats. They count all KG. Did 35KG cleans/38KG back squats. Ran 3.5 miles to/from the box. Miss you guys.
There’s nothing like our very own Hammerdown box!
Miss you Lori!
miss you and our box rocks!
9:19 , 67.2 lbs
7:48 RX, getting stronger, faster and more exsplosive
Crossfit Fenway workout in Boston! We did core skill work and I won the abs of steel hollow hold contest HAHA.
strength work: 3-3-3-3-3 deadlift (they use only kg there so math was a challenge! 176ish lbs i think was my max)
then 4 rounds of
20 kb swings – 1 pooder for me
10 burpee box jumps.
7:51 was my time.
I feel wicked out of shape and look forward to getting back down south! hard workout!
11:55 RX’d with 75 lbs my wife Terri is starting workout did 35 lbs in 17:48. Still having hard time doing overhead squats. Trying to get the hang of it.
9:53 56lb Hang Power Snatches, 15lb OHS (pathetic!)
09:55 minutes (55#)
Finally went out and bought some weights so I can work out at home. Loving it.
CrossFit Kids WOD:
Run 50 M
7 Thrusters (5# dumbbells)
My bad… work all day out in the sun and got WOD off bkbry. Thought it said hang powr clean and overhead squat… no wonder i powered thru it.
3:36 7rds 7hpc/7ohs #75. It felt good though. Feeling back on my game. Holding steady at 185# weight wise, looking to trim the last bit of fat and bulk back up to 200 so I can kick Ray’s ass. Any suggestions?
I think you should do it again the right way. LOL.
12:00 35# 14 air squats
11:40 44# Still trying to get the squats down
12:00 – 35# snatch, 30# OHS
9:30 45#…had a brain fart…thought I was supposed to complete all 7 ROUNDS with the Hang Power Cleans THEN the OHS…got to 21 on the cleans then adjusted it to the correct workout….doi. to top it off, Mr. Freddy Mercury (aka Shaun w/ prison mustache) said I was holding back cuz I was afraid…:p
10:38 63#(3) 53#(4) / 35# OHS
7:40 #35 should have gone heavier in the snatch…still working on squat depth.
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