21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows
Crystal McReynolds 14:01 (75lbs, 14lb ball), Austin Malleolo 14:05, Carey Kepler 14:08 (75lbs, 14lb ball), JC Nessa 15:24, Mat Frankel 16:24, Lance Cantu 17:11, Heather Bergeron 18:55 (85lbs, 16lb ball), Stacey Kroon 19:23 (85lbs, 16lb ball), Kristan Clever 19:47 (85lbs, 16lb ball), Laurie Galassi 19:48 (78lbs, 14lb ball), Mel Ockerby 19:49.
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WOD Demo at CrossFit Santa Cruz – video [wmv] [mov]
CrossFit New England on today’s WOD – video [wmv] [mov]
“Courage is being scared to death, but saddling up anyway.”
– John Wayne
13 thoughts on “Monday 6 December”
Great morning class! I respect this crew for their continued dedication to get out of bed so early (even when it’s cold) to come workout. I noticed improvements in Katie and Kurt’s snatch form. Jonathan kept a nice pace throughout the workout. Ben, Michelle, and Thad worked hard as well! It was a good way to start my Monday morning!
My last 9 of everything were ugly. Gold reps 51# 27:01.
22:48 (41# power snatch, 10# ball)
I was not happy with my performance on this one. I felt like I should have been a lot faster with my lighter loads.
Gold. 26:50. My lungs went to $hit about half way through. 14# medicine ball, was doing 95# power snatch but went down to #55 just so I could finish the last two sets. Took off since Thursday…it showed today.
Fun 5:15 class tonight! Craig L. and Greg F. really fought hard until the end on this one. Was awesome to see Jakub again and meet our newest athlete, Joe.
Had a great workout tonight! My wrist is still messed up so I scaled the snatches with dumbell handstand pushups (7 each round rather than the 21-18-blah-blah-death)… My time was ~18 minutes
Daniel helped me a LOT tonight on the form for several different movements (both the kipping for the HSPU and knee-to-elbows) as well as being pretty excited about finding an eating schedule that made me feel like I had a LOT more energy than I have the last few weeks.
Overall great time at CFI!
Scaled the workout a lot today. 41 lb power snatch and 10lb ball time was 22:14. Wall balls and knees to elbows were ugly! Thanks Leah S. for the push I just kept thinking of your time when I wanted to rest… let’s just say this is payback for the running wod you killed me on 🙂
Just letting you know I officially read this 😉
24:18 (65# power snatch, 10# wall ball – aka Gold)
Spent the most time on snatches and some KTEs weren’t completely legit but did what I could. Split open my hand for the first time in a long time. Thanks Katie, Jordan and Zan for the push!
I did silver 18-15-12-9 of 41# power snatch, 10# wall balls, and hanging tucks and my time was 15:20. Great 6:30 class!
Wow, what a 6:30 class! Huge crowd, and it was great. Several of you really nailed the power snatch, and stayed intense all the way through. Good work tonight, very impressive!!
23:48 Gold with the snatch scaled to 55# instead of 65#. Thanks Craig R. for yelling at me those last few rounds–I needed it! Need to work on snatch form and stop taking so many breaks on wall balls. I did finally get a good rhythm on KTEs and was able to knock those out pretty quickly, especially in the last few rounds.
Haha, yelling at you!
It was just obvious you had it in you… just needed a little push to dig it out!
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