I'm Baaaaaaaaack

First WOD in a while for me. Grand opening WOD at CrossFit Beat in the Safeway Plaza on Baseline/Foothills.

5x5 Back squat (I did LBBS)
45-55-65-75-75-75 Felt good. 75 was definitely a good max weight on this for me. Form started to crack at 75.

3-10 back lunges with bar (35#)

WOD

4 rounds for time:

12 overhead lunges (with barbell) 

12 jumping squats (back squats)

12 behind the head push presses

I used 35# and scaled reps as follows

round 1 - 10

rounds 2, 3 - 8

round 4 - 6 reps

I should've either done a round 5 with 6 reps or just stuck to 8 reps on my last round because I was the first or second person done :(

10:29

My shoulders are en fuego!

WOD

AMRAP 10 minutes

6 squat cleans (55#)

12 pullups (blue bands)

24 double unders

I only did 2 rounds plus 19. I will blame the post-race (Mark's Pike's Peak Marathon) pizza and beer last night.

WOD: Kelly

“Kelly”

Complete 5 rounds for time of:

• 400m run
• 30 Box jumps: 24”/ 20”
• 30 Wall ball shots: 20lbs/ 14lbs

I scaled to 20 reps per movement per round and I used a 10# wallball. Some of my BJs were step ups, but I had some rounds where they were all jump ups, step downs.

29:09

I also did toes to rings for the first time in my life as a finisher/core workout!

WOD

10 rounds for time of:

7 burpees

7 knees to elbows (I did "knees to somewhere in the middle")

14:28

I'm BAAAAAACK in the saddle again...

We found a way to work a WOD back into our daily schedule at an affordable price - Red Rocks CrossFit (where the famed Dr. Gene LaMonica WODs - I shadowed him for a school project a month ago). I did the 6 am WOD - there were like four other women there and the coach. It was perfect. Everyone was nice. It was HARD. I was blacking out throughout - ugh. I need to keep this up.

Nasty Girls:

3 rounds for time 

50 squats (I did 40/round)

7 Muscle Ups (I did 9 pullups and 9 ring dips with a blue band on pullups and purple - too much resistance - on ring dips)

10 hang power cleans (I did 45#)

14:04 - I was the last one done, but I'm ok with it!

WOD

3 rounds for total reps
1 min 10# Wallballs
20 seconds rest
1 min 25# KB swings
20 seconds rest
1 min double unders
20 seconds rest

total reps 273

Skill: row 500m (2:13 - I stopped twice! It was harder than I thought it'd be)

Strength DL 5/3/1 95/125/145