WOD 12.23.18
5 Rounds
Every 6:00..
In 2 Minutes complete:
15 Wall Balls
5-4-3-2-1 Hang Squat Cleans
You have 2 minutes to complete the Wall Balls and the Hang Cleans, then rest until the following 6 minute mark. Climb in weight on the Cleans.
Time Stamps:
0:00-2:00: 15 Wall Ball Shots + 5 Hang Squat Cleans
6:00-8:00: 15 Wall Ball Shots + 4 Hang Squat Cleans
12:00-14:00: 15 Wall Ball Shots + 3 Hang Squat Cleans
18-20:00: 15 Wall Ball Shots + 2 Hang Squat Cleans
24:00-26:00: 15 Wall Ball Shots + 1 Hang Squat Cleans
Post work to comments.
Week 3 of 8
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Cash Out
Partner AMRAP 6 Minutes:
8 Dumbbell Curls
8 Dumbbell Presses
Post rounds, reps, and Rx to comments.
Lorena and Vini representing CFSBK at CrossFit EquiFavela in Porto Alegre, Brazil. Dropping into an affiliate in an exotic (or not so exotic) locale over the holidays? Send photos to Josh [at] CrossFitSouthBrooklyn.com!
Tomorrow’s Schedule
Happy holidays! We’ll be running on a modified schedule tomorrow for Christmas Eve. Here’s what’s happening:
Class Schedule:
6am CrossFit
7am CrossFit
8am CrossFit
9am Short Circuit
10am CrossFit
11am Fit 55+
12pm CrossFit
6am – 1pm OG-only Membership
Cancelled:
11am Diapers & Dumbbells
4:30 CrossFit Preteens
4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm CrossFit classes
7pm Next Level Weightlifting Club
Starting Strength
You can find the rest of the schedule for this coming week HERE.
Today: Make Up Next Level Weightlifting Club Class
Next Level Weightlifting Club with Coach Frank is cancelled all of this coming week, but he’s offering a make-up session today from 12pm to 2pm. Get your Oly on!
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Yesterday’s Results Board: WODurday
A Simple Practice for Stressful Holidays Zen Habits
Vestibular Training: The Essential Way to Maintain Balance as You Age BarBend
Is there AG today??
Thanks!
AG
A.
@sustained effort:
10 inverted shoulder taps
Rest 15 sec
6 SL RDL – side
Rest 15 sec
30 sec hollow hold
Rest 15 sec
2 min row or bike increasing pace
X 3 rounds
B. Handstand Walk Practice
C. @sustained effort:
20ft HS walk
Rest 15 sec
20 DB snatch
Rest 15 sec
20 burpees
Rest 15 sec
20 cal bike or row
Rest 2:30
x 4 rounds
D. 5-10 min cool down
NLWC…omg, spent. Emotionally and physically.
I seriously almost went into a crying jag after one particularly frustrating set of cleans. Poor Frankie. The trials I must give that guy!
Eventually I pulled myself together, and of course I know what he’s trying to do here. It’s pretty obvious that my clean 1RM cannot possibly remain at 125, given that I did 2 sets of 5 at 49kg, and failed only on the last rep of the third set at that weight.
Of course, then he made me do it AGAIN, and then a final set at 45kg to reset back to better form.
Between a zillion reps on the snatch, a zillion more cleaning, and then some jerks when I thought “I have to be done now, I can go eat cake, right?” I am going to eat the tres leches in my fridge with ZERO guilt.