On a 25-minute clock…
Run 1.5 miles
Then perform as many rounds as possible of:
11 Chest-to-Bar Pull-Ups
7 Hang Squat Cleans 155/105
7 Push Presses 155/105
If you can perform the full run in under around 15 minutes, then go for it. Otherwise scale to 1 mile. Modify the Pull-Ups to Chin-over-Bar or assisted as needed. The barbell should be medium-heavy for you. If your legs are beat up from the previous few days then modify the Cleans to Hang Powers instead of full Squat.
Post rounds, reps, and Rx to comments.
Week 6 of 8
May 11th: Kids’ Night Out at CFSBK!
Do want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out this Saturday, May 11th! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.
What: We’ve organized a night of CrossFit Kids physical activities, creative stuff, and games. We’ll all share a pizza dinner and then watch a movie on our big screen.
When: Saturday, May 11th from 4pm to 8pm
Who: Kids ages 4-12
Cost: $60 per child with a 50% discount for additional siblings. Dinner will be provided.
RSVP Required. Email Coach Lynsey at cfsbkkids [at] gmail.com. Space is limited so RSVP soon!
News and Notes
- Coach Jeremy’s Starting Strengthers will wrap up their 8-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
- Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! Active Life Strength is a predominantly strength-based class specifically programmed to strengthen movements and improve positions based on your individual needs. A new AM cycle starts this Tuesday, May 7th. Go HERE for more info!
Yesterday’s Results Board: WODurday
What’s the Best Whey? BarBend
CrossFit Crowns 236 National Champions CrossFit
Jody P says
On a 30-minute NL clock…Run 2.5km, 5 rounds (assisted pull-ups, 25kg cleans and presses)
Robert Underwood says
I know the rain is not an “orthopedic reason” but curious if we’ll shift to row/bike if the rain is particularly heavy this AM?
Allie B says
Lol, I was thinking the same thing Rob…
David Osorio says
Curious how compassionate the coaches were with the run 😛
Me too! I wasn’t planning to do this anyway, but I can picture the sodden shoes in my mind rather vividly.
Brad M says
We ran outside as planned for the 10am class. It was only raining lightly and, to be honest, made for quite enjoyable conditions.