Monday 1.30.17 13 comments Spud For Time: 3 Rounds 30 Hang Power Cleans (115/80#) 30 Wallballs (20/14#) 30 Calorie Row *rest 2 minutes between rounds 13 Comments Jacqui P. on January 30, 2017 at 10:06 am 24:56 (65# clean, 12# WB) Reply Dave F DEF on January 30, 2017 at 11:32 am Nice Monday morning class. Good energy and effort. I’ve always looked at crossfit as a great escape from the real world and today is a perfect example. As things go nuts outside the box, we can always escape it with good people making themselves better. 18:51 Rx. Thanks Rob S Reply Nate on January 30, 2017 at 1:59 pm 24:45 Rx Hit up the noon class today and got crushed by the WOD. My grip on the HPC was so smoked it was effecting my wall balls; I even got punished with a few no-reps! Still happy to be under the 25 min mark and know now (even more than before) I need to work on my grip strength and cycling skill (of which I have no skill). Thanks Mick! Reply Danny S on January 30, 2017 at 7:00 pm Yeeehhaaaw! That was a blast! Spud: 25:45 95 hang cleans, 14lb WallBalls, and RXed the Row Great class Thanks coach Dan Reply Cassie on January 30, 2017 at 7:15 pm 17:39 rx Spicy wod today. Attempted to go unbroken on the hang power cleans and the wallballs. Thanks Dan! Started the day off getting some work done with my girl Casey. Extra work: 6×3 strict chest to bar chin ups (green and red band) 5×2 lockout holds on rings w/ 4 second descent 4×2 pausing clean; 2 seconds below and above (115, 125, 135, 145) 5×3 clean pull (145#) Alternating 10 minutes: Minute 1: 7 back squats (155#) Minute 2: 3 front squats (155#) Reply Jay on January 30, 2017 at 8:01 pm 26:35 95# cleans 14# wallball 30/25/25 Reply Casey on January 30, 2017 at 8:25 pm Extra work with Cass this morning! Thanks for joining me ☺ 6×3 strict chest to bar chin ups 5×2 MU negatives (~8 second count) 4×2 pausing clean; 2 seconds below and above (115/125/130/135) 5×3 clean pull (155#) EMOM10 (alternating): Min 1: 7 back squats (135#) Min 2: 3 front squats (135#) SPUD- 16:50 RX Thank you Rob for the tips!! Mind over matter on that one! The 6:30 class was HUGE and everyone ROCKED IT. Reply Rick on January 30, 2017 at 8:41 pm 25:13 with all the scales and subs! 105# HPC, 105# back squat – two rounds. Then switched to 30 cal bike, 200′ of walking lunge, 30 cal row. Oh, and some really, really odd stretching of the psoas! Thanks Dan! Reply Curt on January 30, 2017 at 8:53 pm 21:38, subbing 35# one armed hang KB clean for the HPC. A rare Rob S. evening class. Thanks Coach R, and nice job to a massive 6:30 crew! Reply Fabiana on January 30, 2017 at 9:58 pm 24.45 with scales: 55# HPC, 8#WB. All rounds with 25 reps of each instead of 30, including the Cal Row. Reply Trock on January 31, 2017 at 6:18 am 22:08 – 95# cleans, rx wall ball and row. Great job 5:30. Thanks Dan! Reply Dan on January 31, 2017 at 10:05 am 16:07 RX. One of the harder workouts I have done in a while or maybe it was the fact that I had to push extra hard to stay ahead of Casey Reply Casey on January 31, 2017 at 2:39 pm Fell right into that trap. Well played, sir. Reply Submit a Comment Cancel reply Your email address will not be published. Required fields are marked *Comment Name * Email * Website Save my name, email, and website in this browser for the next time I comment. Notify me of follow-up comments by email. Notify me of new posts by email.