Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are:
- For time, complete: 75 ring dips, 75 deadlifts (155/105#), 75 pullups, 75 situps, 75 double unders
- 5 rounds not for time of 10 good mornings, 10 knee jump box jumps (30/24″), then 20 keg to shoulder
- 3 rounds for time of 30 box jumps (24/20″), 20 push press (95/65#), 5 muscle ups
- 21-15-9 of power clean (135/95#) and back squat (135/95#)
- Barbell complex of 1 shoulder press, 3 push press, 5 push jerk then 2 x 800m run at 90%
Community Notes: Happy birthday Korba!
Weekend Notes: Just an early reminder that there is no 10:00am class this Saturday! We’ll have Barbell Club at 8:00am and class at 9:00am only. Folks headed to CrossFit Del Val can meet at ICA at 9am to carpool.
This Post Has 21 Comments
Any backflip practice tomorrow?
Happy birthday Kobra!
Happy birthday there Korba!
It’s Kobra Kai
Right! Kobra Kai never dies.
Happy Birthday Korba Kobra Kai!!
in for WOD 4, see you all around 5:00 if anyone wants to pair up!
Happy Birthday Korba!!!!
Happy Birthday Korba – hope your meat box is all you hoped it would be!
Happy Birthday Korba! Enjoy:
Haha, that’s great!
Nicely done!
Ha! Happy Birthday, Korba!
Nice!!! Sweep the leg, that never gets old.
Happy Birthday Korba!!!
Lindsey, you need to add these to your Paleo dessert repertoire
Done Joe! Thanks!
I’ll be willing to taste test. Without the jam topping though. Maybe a lemon and coconut icing. Mmmmm! I’m getting hungry!
Does the 75 workout have to be completely consecutively? Although, I’m not sure if I’ll make it, we have his grandmother’s birthday tonight. But I want to do this one!
happy birthday Korba!
Happy birthday Korba. Gotta love having a cool name, right?!
Thanks for all the kind words. It is nice to have a col name and my meat box was better then I had hoped Jackie.
Results!
WOD 1: The “75” chipper
Jackie 36:44 (P, 75, G, DUA)
WOD 2: Good mornings & box jumps
Mario 85, 32
Jenn 75, 20
Mark F 95, 24
WOD 3: 3 rds 30 BJ, 20 PP, 5 MU
Korba 13:25 (65, JMU) – after WOD 5!
WOD 4: 21-15-9 of power clean / back squat
Tom R 7:52 (95)
Joel 10:30 (75)
Scott 13:39 (115)
WOD 5: 3SP / 5PP / 5PJ
Cuenca 85
Brendan 110
Korba 135
Lindsey 80 (1:05 handstand hold)
Ashlee 45