warm-up:dynamic/3 rounds of: shoulder triplet-sampson stretch-10 overhead squats-10 push-ups-30 jumprope-10 sit-ups-10 supermans

Skill Work: Back Squat

WOD: 7 rounds of

7 press

5 push press

3 push jerk

do not set weight down during each set

there is no time component to this workout

Sean R.     75lbs

Fabio        80lbs

Brian N.    80lbs

Brian J.     75lbs

Ted          65lbs

Janeil       45/50lbs

Caitlin     45lbs

Aaron      60lbs

Joan

Warm-up: dynamic/3 rounds of: shoulder triplet-sampson stretch-10 sit-ups-10 supermans-10 squats-20 jumping jacks-5 push-ups-5 pull-ups

WOD: 6 rounds 21-15-9-9-15-21 reps for time of:

mountain climbers

tire hits

box jumps

6am:

Brian N         11:11

Annie           12:11

Mindy          10:45

8am:

Fabio             NFT

Joey               7:21

Dave              10:02

Andrew           7:49

5pm

Janeil              9:50

Brian J              7:53

Ted                10:31

Jess               10:13

Clarke               6:40

Nikki                 NFT

6pm

Joan                  NFT

Today was a good day as we saw just about everyone hit a new PR on the Deadlift.  A couple people just got back from The CrossFit Total in Albany last weekend so no PR’s there.  Remember we grow during our rest and recovery you don’t have to hit a PR everytime you pick up the bar.  That being said to have an “off day” and still be in the 400’s in pretty Freakin cool in my book.

Rest up minions there will be many more opportunities for PR’s over the next few weeks.

6am class

Clarke       220lbs

Mindy       165lbs

Annie       180lbs

Sean R.     365lbs

8am class

Fabio        345lbs

Joey          405lbs

Andrew     365lbs NFPR

Brian N.    320lbs

Sean C.     245lbs

5pm

Brian J.      315lbs

Janeil        185lbs

Aaron       300lbs

Duffy        275lbs

Jess          170lbs

6pm

Dave         240lbs

Georgie     NFPR

Nikki         NFPR

Warm-up: dynamic/3 rounds of: shoulder triplet-sampson stretch-10 supermans-10 mountain climbers-30 jumping jacks-10 pvc sumo deadlift high pull

WOD:

200 jumprope

push-ups 1-2- 3- 4- 5 – 6 -7 – 8 – 9 -10

sit-ups     2-4-6-8-10-12-14-16-18-20

squats      3-6-9-12-15-18-21-24-27-30

200 jumprope

This one is a little confusing on paper(absolutley incomprehensible for some) so here is how it works in case you want to play along at home.

After completing your first 200 jumprope

1 push-up / 2 sit-ups / 3 squats

2 push-ups / 4 sit-ups / 6 squats

all the way to

10 push-ups / 20 sit-ups / 30 squats

finish with another 200 jumprope

I think I can...I think I can

6am

Annie          14:46

Mindy          16:49

7am

Dave            23:40

8am Madhouse

Eric                9:33 no jumprope

Joey             11:42 (gas mask)

John             14:08 (vest)

Fabio            14:33 (weighted down with questions)

Caitlin          16:03 ( with bat-itude)

Brian N.        17:49

Andrew        10:45

5pm

Ted              16:42

Janeil           13:08

Aaron          21:44

Jess             12:18

Duffy           16:43 (vest)