Lori
“Front Line”
3 Rounds:
400 Meter Row
21 Hang Power Cleans (115/80#)
18 Step-Back Lunges (115/80#)
15 Over-the-Bar Burpees
Countering yesterday’s interval training, we are looking for a moderate intensity held for a longer duration today. Incorporating step-back lunges today, a stationary reverse lunge where one step is one repetition. These are completed with the bar in the front rack position.
Post scores to comments.
Box Brief
***Save the Date — Open 17.1 Friday Night Lights***
We’ll be throwing down on the Open workouts each week on Friday night beginning at 5:30pm. Instead of our usual 5:30pm class on Friday, we’ll be throwing down on the Open workouts each week. Our first Friday Night Lights will be on Friday, February 24th @ 5:30pm. Come swing by to cheer on our athletes in the first week of the Open!
Kid’s Fitness Class
On Sunday, February 26th, we will be holding our first kid’s fitness class from 3:00pm-4:00pm! The class will be for ages 7-10 years old and will cost $15 per child. There will be a limited number of spots for this class. Please email Brian at brian@crossfittilt.com to reserve a spot for your child.
Join in our our Kids Class this Sunday for some fitness and fun!
Front Line
(forgot my time!, but I’ll register what I did)
RX weight (YAY!)
round 1: HPC(7/7/6/1)+Lunges(6/6/6)+ burpees
round 2: HPC(7/7/6/1)+Lunges(11/7)+ burpees
round 3: HPC(7/7/6/1)+Lunges(6/6/6)+ burpees
P.S. Need to improve burpees’ speed… always slow here
Comptrain Masters:
Clean & Jerk – built up to 115#, in 10 minutes
DUs – 50 (still not consistent, ugh)
GHDs – 50 (in sets of 10s)
Front Line
85# for HPC (7,7,7 each round), 45# for lunges
20.10
Front Line
16:38 RX
Bar facing burpees
“Front Line”
14:50 Rx (bar Facing burpees)
CTM work:
OTMx10
Power clean + hang squat clean
Built to heavy @ 145#
Plus recovery/core work
20 min bike every 4 mins:
25 sit ups & 26 Russian twists with 14# ball (no GHD at this gym in Arizona).
Front Line
14:21 Rx (is that right?!)
Bar facing burpees
CTM
OTMx10
Power clean + hang squat clean
Built to heavy @ 115#
Maybe it was 15:21 – brain a little fuzzy and there’s no way I beat Charlene on those burpees.
Row: 2:00-2:04 pace
Hang cleans: 10, 10, 1
Lunges UB
I don’t know Daphna. It’s certainly possible with rowing involved!
I think you were just about a minute before me so 15:21 seems right
Agreed! I was also noticing that I was about 5 min per round.
15:21 it is!
16:41
#85 (because Robbie told me to…..)
Regret that.
11:54 rx with lateral burpees
Regular burpees I mean*
19:09 75#
Went wayyyyy too slow on the cleans in the first round. Picked it up for 2nd and 3rd round… burpees still are the death of me 😣
Front Line
18:31
65#
Lunges 35#. Should have done more weight but 65 felt too wobbly to balance on the knee.