EMOM, AMRAP, OMG

  • August 2, 2013
  • By :
Leary- Call In Case Of Flood
Leary- Call In Case Of Flood

Reminder: Crossfit Southie 5k takes place tomorrow starting at 10am. We are trying to get an idea of how many people to expect. If you plan on being here Saturday morning please click here to register. The gym opens at 8am and you are encouraged to get here early to stretch, roll and prepare. Once we jog over to the start line we’ll be kicking off shortly so be ready! Open gym is available from 11:30-3pm. Intro class as as scheduled.

Strength
Every Minute on the Minute for 10 minutes
3 Heavy Deadlifts

WOD
10 minute AMRAP
10 Hand-release Push-ups
10 Wallballs

ADV- 5 Handstand Push-ups

12 Comments

  • Kendra

    08/03/2013 @ 5:43 pm

    155#
    deceptively hard AMRAP. 14# WB, Handstand pushups (started with 2 red bands, then blue top/red backpack). 6+2
    Half way through I realized the handstand pushups were killing my traps, so switched to more assistance. good to work on those though.

  • Jenna Lamy

    08/03/2013 @ 1:17 am

    WOD 1 – Deadlist: worked up to 145#
    WOD 2 – 5 + 10. I started with Rx hand-release push-ups but had to switch to knees. Felt good though.

  • sammy belton

    08/03/2013 @ 1:14 am

    #185×5
    #205×3
    #225×2
    This was a tough one. I don’t know my 1RM so it was tough to pick a starting weight. My form still needs work so starting too light was probably a good idea.

    WOD 4+1 blue ball

    I don’t think I’m crazy enough to attempt the 5K tomorrow…

  • Mike Brown

    08/03/2013 @ 1:01 am

    7 ROUNDS at 315 lbs
    3 ROUNDS at 375 lbs

    WOD:
    talk about a shoulder swell…

    5 rounds with deficit HSPU’s on 25lb plates did sets of 3 for 3 sets then in the 4th set was struggling so moved on to HRPU’s and struggled with those. My shoulders were on fire.

    won’t make the 5k tomorrow : (

    but hopefully can make open gym ; )

  • Manny Rodriguez

    08/03/2013 @ 12:25 am

    DL 295 lbs
    8rds + 5 adv

  • Tom Kuchenreuther

    08/02/2013 @ 1:18 pm

    #245×5, #275×5
    7+1 ADV

  • Jason

    08/02/2013 @ 11:57 am

    275#. 7+19 (1st 2 rounds ADV then realized how dumb that was for me).

  • papa schurk

    08/02/2013 @ 3:09 am

    define “heavy deadlift” please

    • Mike Brown

      08/02/2013 @ 3:30 am

      90% of your 3 rep max

      • JBo

        08/02/2013 @ 10:45 am

        Sounds about right. Last time we did this, I did the first 3 sets at 86% of my 1-rep max and the final 7 sets at 93% of my 1-rep max and I was seriously beat by the end! I’m off to Montreal for a long weekend, but kill it today/tonight, my friends!

    • papa schurk

      08/03/2013 @ 12:29 am

      ok, so i did all 10 @ 275# which is about 50# below 90% of my 3 rep max, thought it was gonna be a little over ambitious, but it turned out to be good.
      wod 5+5 who’d thunk the freaking push ups would be the killer today!!!

  • EmPorter

    08/02/2013 @ 2:08 am

    gosh i miss you all!
    Will be dropping in to run this thing on Saturday on my way from the cape to maine!
    Yeehaw!
    can’t wait to be back for good

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