• Mon 12FEB 2018
    28 Comments
    Elizabeth

    Elizabeth


    Last Call!

    Pre-order your Open 2018 Tank or Tee before the end of the noon class today! The order will be going in this afternoon! Please message Jeff if you will not be at the gym and want your order added to the list. 

    You do not need to be signed up for The Open with crossfit.com to order a shirt! The Open is all about Community and sharing the experience of 5 Weeks of Fun! Grab a shirt and wear it proud! 😀

    Notes:  Payment is only due when the shirts arrive.

    The pre-order sheets are on the whiteboard by the water cooler.


    Register for The Open!

    The Open is less than two weeks away! It all begins with the first WOD announcement on Thursday, February 22nd at 9:00pm.  Let’s get another big crew registered this year! It’s the best 5 Weeks of the Year at MCF!

    https://games.crossfit.com


     

    Strength/Prep

    Pause Front Squat
    1 Rep EMOM x 10 minutes
    2 Second Pause in Bottom.

    Build in weight.

     

    WOD

    “Elizabeth”

    21-15-9
    Squat Cleans (135/95)
    Ring Dips

     

    Extra Skills
    50-40-30-20-10

    Double Unders
    5-4-3-2-1

    Bar Muscle-ups

     

     

28Comments
  • Posted by Troy on February 12, 2018 at 11:03 am

    Strength – 135 – 185 – 225 – 275 – 295 – 275 – 225 – 185 – 185 – 135

    Wod – 7:34 rx (4:24 pr! !)

    Reply
    • Posted by Jamie M on February 12, 2018 at 11:45 am
      in reply to Troy

      Knew you had a big PR coming by the way you were moving through the Dips! Congrats..

      Reply
    • Posted by Jeff on February 12, 2018 at 3:47 pm
      in reply to Troy

      Huge PR! Congrats Troy!

      Reply
  • Posted by Jamie M on February 12, 2018 at 11:46 am

    Strength – EMOM – 10 – Pause Front Squat – worked up to 215#

    WOD – 7:06 (115# on bar, Parall. Dips)

    Reply
  • Posted by Lisa Pooley on February 12, 2018 at 12:13 pm

    Front squats works up to 105 #

    WOD: 11:01
    75 # and ring dips with red elastic

    Reply
  • Posted by Shannon on February 12, 2018 at 1:05 pm

    Strength : 135lbs

    Wod: 8:50

    Reply
  • Posted by Channy on February 12, 2018 at 1:59 pm

    Strength: Pause Front Squat | built to 145#

    WOD: Elizabeth | 15:10 RX
    … 54sec off my PR from Jan17 👎🏼

    Extra Skills: ☑️ish

    Reply
  • Posted by Sean Greene on February 12, 2018 at 2:08 pm

    Strength – pause front squats to 185#
    95-125-155-175-175-185-185-185-185-185

    WOD: 7:56 @ 95#, ring dips with feet on 24" box

    Last time in Sept 2016, 8:44, same weight, ring dips with blue band … not sure how banded ring dips compare to feet on box ring dips

    Reply
  • Posted by Chris A. on February 12, 2018 at 2:25 pm

    Strength/Prep
    Pause Front Squat
    Up to 185#

    WOD
    Elizabeth

    *9.39 Rx*
    Ring dips were tough, last 9 were singles with a no rep in there. 
    previous results
    Jan 11 2017
    85# 10.58
    Sept 30 2016
    75# 11.01
    Reply
  • Posted by Jeff on February 12, 2018 at 3:40 pm

    10:30am Solo
    Full Hour including posted Warm-up

    Strength/Prep:
    1 Pause Front Squat (from floor)
    95-95-115-115-135-135-155-155-175-175

    WOD:
    "Elizabeth" = 9:45 (Rx)
    2:12 PR!!! 😀

    WODing alone has it’s challenges so I went into this one with a plan. I knew that an average 7.5 sec per rep would beat my best time from 2012. I wrote all of my planned split times on the board before the WOD and then worked hard to stay ahead of them. Ended 1.5 minutes faster than my plan and completed the WOD averaging 6.5 sec per rep. PR!

    Sept 30, 2016 = 10:39 (95#)
    Feb 24, 2015 = 10:28 (95#)
    Feb 13, 2012 = 11:57 (Rx)…6 years ago!

    Reply
  • Posted by Nicole C on February 12, 2018 at 4:04 pm

    Front squats works up to 115#

    WOD: 9:38 @ 75#
    ring dips with red elastic

    Reply
  • Posted by Sophie Goguen on February 12, 2018 at 5:26 pm

    Front Squats: Build up to 155#

    WOD: 7:04Rx

    Reply
  • Posted by Best on February 12, 2018 at 5:28 pm

    Squat clean built up to 245#

    Wod – 6:30 Rx ( 1:14 PR from 2015)

    I love this sport and I love kicking my own ass (younger me) from 2015…

    Reply
  • Posted by Denis on February 12, 2018 at 5:38 pm

    Wod – 10:04 @ 95#

    Reply
  • Posted by clayton powers on February 12, 2018 at 5:40 pm

    WOD: 12:27rx

    First time completing Rx. Dips slowed me down for sure

    A/p. Completed about half of it

    Reply
  • Posted by Tracey Smith on February 12, 2018 at 5:50 pm

    Strength up to 100#

    WOD: 9:31 @ 65# and ring dips with a red band

    Sept/16 – 9:12 @ 55# and a blue band

    Reply
  • Posted by James Shepherd on February 12, 2018 at 5:53 pm

    Pause Front Squat:
    135-155-165-165–185-185-195-195-205-205#

    WOD: 6:49 Rx – 1:54 PR

    Reply
  • Posted by Ryan Mackay on February 12, 2018 at 6:09 pm

    pause front squat: up to 195#

    WOD: 6:28 95#

    Reply
  • Posted by JohnnyG on February 12, 2018 at 9:14 pm

    Front squat up to 185#

    Wod with 125#: 8:02

    After party : Completed

    Thank you Coach Chantal!!!

    Reply
  • Posted by JennyDew on February 12, 2018 at 10:12 pm

    Warm up – swimming with Marcy🏊🏻‍♀️🏊🏻‍♀️

    wod – 12:40? scaled the ring dips otherwise I’m sure I’d still be there

    after party – fun!

    after strength – back squats. awesome idea 🙄

    Great class Chantal!

    Reply
  • Posted by Chilly on February 13, 2018 at 12:06 am

    Strength: built to 225 lbs. Cleaned from floor

    Wod: 11:29 (135lbs) scaled # of dips 15-12-9

    Reply
  • Posted by Todd S on February 13, 2018 at 12:16 am

    WOD: 12:27
    135#
    Assisted Ring dips (foot on box)

    Reply
  • Posted by Frankie Boucher on February 13, 2018 at 1:19 am

    WOD: "Elizabeth"
    21-15-9
    Squat Cleans – 75lbs
    Parallettes
    Time: 8:52
    Tks coach Chris!

    Reply
  • Posted by Lora on February 13, 2018 at 3:00 am

    Strength: Pause Front Squats
    2 sec pause at bottom
    EMOM x 10
    Built to 195#

    WOD: 12:45 Rx
    First time ever doing this RX!!
    I’m pumped!

    Great class, Coach Chris.

    Reply
  • Posted by JP on February 13, 2018 at 5:01 pm

    12:01 Rx (4min) PR
    Dips 🙁

    Reply
  • Posted by France Gauthier on February 14, 2018 at 12:19 pm

    105 lbs front squat
    55 lbs squat cleans during WOD

    Reply

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