Warm-Up
Coach’s choice
WOD prep
Bench Press 20 minutes to build to a 1 rep max.
WOD
7th Heaven
AMRAP 7
7/5 Calorie row
7 Toes to bar
7 Ring dip
Option 2:
AMRAP 7
7/5 Calorie row
7 Toes to bar
7 Ring dips or bar dips
Option 3:
AMRAP 7
7/5 Calorie row
7 Knees to 90
7 Box dips
Post WOD:
Banded bully
CFS Brief:
Day 10 of the Nutrition challenge.
42 Days until the CrossFit Opens.
#200 BP. 6 rounds plus 7 cals. K290, dip bar.
Súper excited today!
Hit a post college 1RM bench press of #205…I’ve been stuck at 197# for a while and Ryan and Marc pushed me through the psychological barrier! Thanks guys! I even rang the bell!
WOD: 4 rounds…Rx
I brought a box and a red band over just in case but never needed them…so Rx for me.
Great job today JD! And thanks for the help when my bar was on my chest!
This WOD was right up my alley – bench press is one of my favorite moves. I was disappointed not to get or tie my PR but it just wasn’t that day – I was happy with 95# and appreciated the pointer from Ryan to help me get it when I had failed twice.
7th heaven: 4+10 | T2B and beach dips
*bench dips – although beach dips sound way better!
1RM Bench: A tie of my PR of 110#
7th Heaven: 4 Rounds Rx
Had a lot of fun benching with Michelle and Becka…some lifting, some laughing, some lifting 🙂 I do enjoy TTB and broke the ring dips into a couple of sets so I could get through them without failing. This was a fun workout!! A big group at 5:30 brought a lot of energy. Great coaching by Hanna keeping everyone moving and focused!
Nice job JD! Looks like you have found the Fountain of Youth! Way to go on the ring dips as well!
Good work on the bench today! Now, about these “beach” dips…I’m very interested.
1RM Bench: 195# PR
7th Heaven: 5 rounds plus 7 cals Rx
It is nice to be able to hit PRs at age 60+. I won’t be able to do that in running, my best days are far behind me, but I was never a lifter until I found Crossfit, so I feel that there is still a lot of room for improvement there!
7th Heaven: 4+7 with black band dips, 200# bench.
Great way to end the week with a big class and lots of regulars. Have a great weekend everyone!
Almost forgot. Shout out to Tyler for a fantastic 270# bench! As he was going up I joked he was going to do 250. I had no idea.
BP: 220 not a PR, but haven’t been there in a while
5+5 Rx. Felt good to be back on the rig after 2 months
And it was nice to have you back on the rig 🙂
Rob now we just need to work on your jump shot!!
Deal! You gonna help me?
I will gladly exchange jump shot tips for rowing 🙂
🌴👙🏄♂️☀️ — stick with the beach dips Tracey!
Thanks Rob! It was great to workout with you and Ted!
Bench press: 125#
7th Heaven – 4 rounds with 4 ring dips
Great job! Those ring dips were no joke, you broke them up I had to cut the number of reps. AND then you hit the barbel club, nice!
Thanks Deb and Tracey….
I most certainly haven’t found the “fountain of youth”…I’m just looking for the “fountain of no injuries”! You guys both crushed it today. I would have much preferred the beach dips too (we’ll have to talk to Frozen about programming that!). I would even have settled for chips and dip…my arms are all scratched up from those stupid straps! I thought of maybe letting Tracey push the weight up from a crazy deficit, but was glad to grab it so you could crush your next attempt!
I think the “bar dip” should include some form of cocktail. That would be one heck of a way to start a Friday morning!
Bench press 245
7 rounds for time
7 cal row
7 toes to bar
7 ring dips
7 trap bar dead lifts.
12:22 a little twist on today’s wod adding in the deads.
deads were 245
Nice twist! That’s a cool workout.
Bench: #230
Seventh heaven: 4+14