Thursday, June 30, 2016

O66 - 5x5 Lift of Choice

ONLY ONE EVENING CLASS TONIGHT! - 6:30pm only

Here is what Kelley rolled for tomorrow. It was technically supposed to be 5x5 back squats, but an executive decision was made to make it lift of choice.


HOLIDAY HOURS: Carport CrossFit will be closed Friday through Tuesday in celebration of Independence Day. Everyone have a fun and safe weekend!!

Wednesday, June 29, 2016

N34 - "MAX + 14.1"

20 minutes to establish a MAX of your choice (back squat, FS, DL, bench, or jerk)

-then-


Workout 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
Post MAX and time to comments. Compare to 2/28/14 and 6/2/15. (WOD courtesy of Jordan Jones)

HOLIDAY HOURS: Carport CrossFit will be closed Friday through Tuesday in celebration of Independence Day. Everyone have a fun and safe weekend!!

Tuesday, June 28, 2016

I17 - LYNNE

5 x Every 7 minutes for perform
ME Body weight bench press immediately followed by ME Pull-ups

Post reps for both exercises in all rounds. Compare to 1/24/14, 4/3/15, and 6/29/15.

Kevin Montoya, 170lbs: 20/64, 15/57, 12/50, 9/39, 9/36
Dave Lipson, 205lbs: 24/40, 20/36, 16/32, 16/32, 14/32
Mel Ockerby, 135lbs: 7/50, 6/44, 5/41, 4/32, 5/32
Austin Malleolo, 170lbs: 21/40, 18/35, 13/29, 11/28, 10/15
James Hobart, 180lbs: 13/42, 10/42, 9/33, 7/30, 6/26
Kristan Clever, 135lbs: 12/35, 12/35, 12/28, 12/28, 11/25
Heather Bergeron, 135lbs: 5/44, 5/40, 4/33, 4/31, 5/30

WOD Demo with Kristan Clever and Dave Lipson by Again Faster Equipment - video [wmv] [mov]
Kevin Montoya on today's WOD - video [wmv] [mov]
Heather Bergeron and Mel Ockerby on today's WOD - video [wmv] [mov]
James Hobart and Austin Malleolo on today's WOD - video [wmv] [mov]

HOLIDAY HOURS: Carport CrossFit will be closed Friday through Tuesday in celebration of Independence Day. Everyone have a fun and safe weekend!!

Monday, June 27, 2016

N44 - PJX3 + WLC WOD

20 minutes to establish a 3RM Push Jerk

-then-

11 minute AMRAP of:
800M Run
50 Sit-ups
75 Squats
100 Push-ups
As many burpees as possible in time remaining.

Score is total reps. Post load and score to comments. Compare PJ to 3/16/16 and WLC WOD to 4/16/13.

Sunday, June 26, 2016

Saturday, June 25, 2016

Friday, June 24, 2016

O67 - OHS X 5

20 minutes to establish a 5RM Overhead Squat

then

Tabata Double Unders immediately followed by
Tabata Burpees

Score is load + total DU + total Burpees. Post score to comments. Compare to 6/30/15.