Skill: more hip stretching! loosen up before we tear em up.
Gene has made great progress over the summer & did the 300 wod as his surprise saturday hopper!
Wod: “Kelly”
5 rounds for time of:
400m run
30 box jumps (24″/14″)
30 wall balls
time limit is 45:00. There will be scaling options available if needed & we will only have time to do 1 heat each class so we may end up teaming up on some boxes and/or using plates to jump on. Trust me, you won’t mind resting b/t jumps by last 2 rounds.
Ladies that are going to compete in the FGB challenge on saturday, try to use the bigger box for a round or 2 (20″ boxes will be used on Sat); Guys try adding a plate to the big box.
.
14 inch box please fellow peeps remember big time hydration day
ouch that’s a long one
Kelly is mean!
Lunch class did an AMAZING job today! they just beat out the rain and the entire group finished under 30:00 which is a solid time for a tough wod. Props to to Stef and Jenny A who established the new best times of the day (24:04, 24:13). enjoy having your evening free to relax and eat some tasty meats & veggies!
Yes Steph, Jenny A and Michelle kicked butt today! What a great group to work out with. You guys inspire me
I’m pooped! Everyone worked hard today and that pushed me to move it!
That was a tough one! Took me some time to recover….can’t believe the other girls times…amazing. Makes me want to push harder next time
What a B-day give I met Kelly and conquered her 39:47 Thanks to the 6:30 pm group & Scott for pushing to finish under 40
All I can say if wow! Everybody did amazing and I am amazed at everyone’s time! Looking at times is shows that everyone is progressing really well in their fitness!!!
You girls ROCKED it!!!. Nice job!
ditto on the props to everyone. Thanks to Lin we now have 2 official 24″ boxes and those will be the new standard for the guys, he’s working on a few new boxes for the ladies as well. We can add plates to the old boxes to match them up and this will give us a great range of heights to fit everyone’s ability.
FGB will only be half as long on Saturday, so y’all are ready to rock!
What was RX for the ladies on this wod? Just curious…thanks!
So are the 20″ boxes going to be the standard/rx for the ladies now?? I think it’s a good idea
Rx for Kelly is 24/14 for boxes and 20/14 for med balls. we didn’t clearly state yesterday that the guys had to use 24″(14+ for ladies) box to be Rx so there was a bit of confusion. for yesterday, I considered anyone that used regular or higher box to have done as Rx. (but it was cool to see top guy & girl times were all done on bigger boxes)
And yes, as CrossFits standards have increased, so will ours. It may still vary some depending on the wod, but count on a lot more wods w/ box jumps Rx’d at 24/16″. At the FGB5 this weekend they are using 20″ for all divisions so I wanted everyone to get used to them. Just like chest to bar pull ups, if you practice at the higher standard, it becomes much easier to perform at a lower standard.
Be nice to have some 24″ boxes. Build day anyone? I’ll bring the saw.
Dave that is a great idea! Someone talked about having the boy scouts build them as woodworking project for a badge! Anyone know any boy scout troops?