Strength
Clean & Jerk 7×2
Progressively load the bar until you reach a new 2-rep max.
Metcon
400m Run, then..
11,10,9…1 Pushups
1,2,3…11 Situps
then, 400m Run
Post max 2-rep C&J and time for metcon to comments
Above: Ernie sets a new canine gym record in the box jump – 36″.
Is there any way i can get a big, good copy of those pictures?
Ernie is awesome!
Strength: 105#
Metcon: 12:19
Sorry to the coaches when I have to take myself out of the 5:30 am class late at night. Parents seem to like texting me late and saying oops, I forgot to tell you, I’m dropping of at 6:40am…. and I sit here waiting for them to show up still at 7:03….
Miss the 5:30 friends!
We missed you too this morning Maura. See you Wednesday!
Strength: 155×2, 175×1
Metcon: 10:08 w/ row.
Ernie has hops!
Yay Ernie!
Strength: 78#
Metcon: 13:10, pushups on a bench. It was a cold and slippery run! Watch those first steps out the door. Thanks for the help with the C&J, Dan.
We miss you Maura!
Strength- 205
Metcon- 6:51
Good programming!
Strength – 195
Metcon – 9:32
Hey delval,
I found your site after taking the level 1 cert in morristown last month. Rob, was great so i decided to check out your cyber box. I liked what I saw for today’s workout… actually the whole month looks great.
Anyway, my buddy and I from crossfit mercer in central jersey did the workout and enjoyed it.
Strength
Anthony- 165#
Joey- 200#
Metcon (we subbed double hand release pu’s with a clap and we rowed because its so icy here)
A- 7:18
J- 8:00
Thanks for the excellent programming
Anthony – you’re welcome! Feel free to print out our training schedule (posted a few days ago) and post your times on our blog.
C&J – 135#
Metcon – 13:46. Yeah really need to work on the pushups.
Rob, I’m way ahead of you. I’m looking forward to mixing in your programming with the mainsite and our affiliate. Thanks again
Strength: 118
METCON: 10:55 – no anchors or abmat….wanted under 10 but had to be stubborn and go without anchors…Just so everyone knows, nutrition is key…until I get that through my thick head, I am gonna be pissed with my times…UGHHHH
Strength – 88lbs
Metcon – 11:31. My push ups are still a little sketchy. Can’t seem to get the complete ROM, i.e., chest to floor and when I try going all the way down and lifting my hands off the ground, start to worm a bit.
Strength- Snatches 7×2
165×2, 170×1
Metcon- 6:41. One foot anchored for sit-ups, resulting in 10 seconds faster than this morning. Good work by the 5pm crew. Punish yourself!
Strength – 145lbs
Time: 12:17
Strength: 135×2
Metcon: 8:04 no anchors
Good WOD!