Grip Gainz – GET SOME! – CFS

Feb 23rd, 2016

Category: CrossFit

Grip Gainz – GET SOME! – CFS

Al - Nice to have you back

Al – Nice to have you back

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We have our own personal CrossFit Southie grips created by our very own Tom Kooch and his special lady friend, Jill Bass. By wearing these you can still shake lay-peoples hands with the look of horror of seeing your mangled ripped up mits from the mornings pull-up WOD. Check em out at the desk, only $15 beans, what a bargain!

grip gainz

Strength
1. Strict Press
2-2-2-2
2. Push-press
3-3-3-3

WOD 1 (10 Minute Hard Cap)
5-10-15-10-5
Burpee Pull-up
Kettlebell Swing (2,1.5)

Level 2 (1.5,1)
Level 1 (1,0.75)

Rest 5 Minutes

WOD 2 (5 Minute Hard Cap)
20 Pull-ups
20 Burpees to Target
20 Kettlebell Swings

Level 2 (1.5,1)
Level 1 (1,0.75)

Conditioning Class: WOD
7 Rounds
In 2 minutes:
250m Row
AMRAP Burpees over rower
Rest 1 minute

Conditioning Class: Core
3 Rounds
10 Hamstring Curls on rower
10 Pike ups on rower

DISCUSSION 19 Comments

  1. CashLady 02/24/2016 at 2:19 am

    Press: 72×2
    Push press: 105×3
    WOD: 7:37; I forgot my 2nd #!!! With 1 pood

  2. Chad Michael 02/24/2016 at 2:04 am

    Strick Press: 155×2 (165×1… 5# PR)
    Push Press: 205×3 (215×2, missed 3rd)
    WOD 1: 6:56
    WOD 2: 14:57 total time (3:01) RX

    Jumped to BT for more gymnastic and strength

    Deadlift: 4×3 at 315#
    Push Press: 4×3 at 205#

  3. jason barrow 02/24/2016 at 1:59 am

    Press: 115×2
    Push Press: 165×3
    WOD1: 9:41 Rx
    WOD2: 4:12 Rx

  4. Joel 02/24/2016 at 1:37 am

    Strict Press: 105×2, 115×1
    Push Press: 140×3
    WODz: 7:05 and 2:20 w/ 1 pood

  5. Trevor Crean 02/24/2016 at 1:06 am

    Press: 115
    Pp: 140
    Wod1: 7:50
    Wod2: 2:35

  6. Diana O'Neil 02/23/2016 at 8:29 pm

    Strict press 105×2
    Push press 155×3
    Wod 7:30 and 16:02 rx

  7. lizowiz 02/23/2016 at 6:27 pm

    Strict press: 78×2
    Push press: 120
    Wods: 8:02 and 16:30 rx

  8. Brian M. Maser 02/23/2016 at 4:00 pm

    Chipper w/ Frawls, Michelle, and Breegan – 23:10 (KHSPU)
    WOD 2: 2:43 Rx

  9. Ben Brauer 02/23/2016 at 2:57 pm

    Strict press: 165
    Push Press: 185×3, 205×2
    WOD: 7:25 / 15:20 Rx

  10. Eddy 02/23/2016 at 2:26 pm

    Skipped to mobilize a bit
    WOD: 8:04 and 16:24 Rx

  11. Crowley 02/23/2016 at 2:02 pm

    strict press: 165×2
    push press: 215×3
    wod: 6:45 and 13:26 rx

  12. Mullins 02/23/2016 at 1:57 pm

    SP: 135×2
    PP: 185×3
    WOD: 7:04 and 14:39 Rx

  13. melstec 02/23/2016 at 1:39 pm

    Strict press: 83×2
    Push press: 123×3, 130×2 (PR on the x2 woo!)
    WOD: 6:50 and 15:30 RX

  14. Frawls 02/23/2016 at 1:31 pm

    Chipper with Mase and Bootay: 10 PC (145#) 20 SHSPU 30 Alt. Single-arm DB Snatch (55#) 40 Wall Balls 50 Cal Row 40 WB 30 A-DB Snatch 20 SHSPU 10 PC – 21:12 Rx
    WOD 2 from Class: 3:20 Rx Strict pullups

  15. Mike Quigley 02/23/2016 at 1:11 pm

    Strict Press – 155×2, 155 was a previous 1RM
    Push Press – 185×3
    WOD – 7:39 and 15:55 RX.

  16. Meghan Wisell 02/23/2016 at 12:07 pm

    Strict Press 78×2, could only get 83 for 1
    Push Press 115×3… Not even close to my 3 rep max
    WOD 8:14 and 17:37 RX, first time swinging the 1.5 KB!

  17. Tom Kuchenreuther 02/23/2016 at 1:56 am

    Haha nice, thanks Goose! Jill should get all the credit, she makes them all!

  18. Michael Jones 02/23/2016 at 1:50 am

    Expecting big things from everyone! https://m.youtube.com/watch?v=dU3hGpNcBo8