While we can’t officially call ourselves Motor City Crossfit until the affiliate process is complete, that hasn’t stopped us from running workouts. So far we’ve run 3 workouts, and everyone had a great time.
Last Friday, we ran our first official-unofficial workout. We had three people come out for it, all who had previous exposure to Crossfit. We’ll highlight each of them in a later post. But for now, let’s record the WOD’s that we’ve done so far.
Friday, November 30th:
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nds for time |
Sheep Dog |
Sheep |
Buttercup |
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5 |
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10 DB Clean & Jerk |
25/15 |
15/10 |
10/8/5 |
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15 Squats |
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<!–[if ! |
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5 Handstand Pushups |
short ROM ok |
30s handstand hold |
3 |
Tuesday, December4th:
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15/11/9 reps for time: |
Sheep Dog |
Sheep |
Buttercup |
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Left-arm DB hang split snatch – alternating legs forward |
25/15 |
15/10 |
10/8/5 |
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Right-arm DB hang split snatch – alternating legs forward |
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Left-arm DB Full Power Clean |
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Right-arm DB Full Power Clean |
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Left-arm DB OHS |
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Right-arm DB OHS |
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December 6th:
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55 / 35lb Single DB |
35lb Single DB / 20lb Single DB |
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DB Push Press |
75/55 |
55 / 2 x 15lb DB |
2 x 15lb DB / 2 x 8lb DB |
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14/8 |
8/4 |
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Row (calories) |
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Everyone did excellent, and I’ll be honest with you, everyone impressed me in different ways. Andrew A is posting times that I never expected he could do this early on, and I think we’re going to start having to up his weights a bit. As a matter of fact, on Tuesday I ran the workout as an instructor-led workout (aka I did the workout right alongside them), and Andrew beat my time. Kevin R is crazy strong, especially for his size, he reps deadlifts in warmup that I’ve never even tried to get off the ground yet. And Jim P’s conditioning has shot through the roof since I last saw his workouts.