1.) Fuel
9 minute AMRAP
10 Single Arm Dumbbell Thruster, Right Arm 50/35lb
10 Dumbbell Alternating Leg Box Step Ups (24/20″) 50/35lb, Right Arm
25 Double Unders
10 Single Arm Dumbbell Thruster, Left Arm 50/35lb
10 Dumbbell Alternating Leg Box Step Ups (24/20″) 50/35lb, Left Arm
25 Double Unders
2.) For time:
50 GHD Sit-ups
50 Air Squats
25 GHD Sit-ups
25 Air Squats
*3.) Every 2 minutes for 10 minutes
10 Deadlift
20 Push-ups
Note: does not need to be ub deadlifts. Make sure to reset like a boss every time you drop that bar.
*4.) 3 rounds
10 Weighted GH Raise
10 Reverse Hyper
20m Handstand Walk
Note: if you’re able to GH Raise and get compliments grab a plate even if it’s a 1lb plate. Start getting heavier with that Reverse too.
9 minute AMRAP
10 Single Arm Dumbbell Thruster, Right Arm 50/35lb
10 Dumbbell Alternating Leg Box Step Ups (24/20″) 50/35lb, Right Arm
25 Double Unders
10 Single Arm Dumbbell Thruster, Left Arm 50/35lb
10 Dumbbell Alternating Leg Box Step Ups (24/20″) 50/35lb, Left Arm
25 Double Unders
2.) For time:
50 GHD Sit-ups
50 Air Squats
25 GHD Sit-ups
25 Air Squats
*3.) Every 2 minutes for 10 minutes
10 Deadlift
20 Push-ups
Note: does not need to be ub deadlifts. Make sure to reset like a boss every time you drop that bar.
*4.) 3 rounds
10 Weighted GH Raise
10 Reverse Hyper
20m Handstand Walk
Note: if you’re able to GH Raise and get compliments grab a plate even if it’s a 1lb plate. Start getting heavier with that Reverse too.
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Amanda Zeamer
2rds plus all the right done and 2 thrusters on left
Rx except singles. Ghd/squat done, romwod done, deadlift/push up etc done, 3 classes to teach---I'm tanked
13
0
Angel Anderson
3 rounds + 8 thrusters on the right arm
6:?? On the GHDs/squats ROM wod done
4
0
Antonia Shanle
Errmmm 2 rds+ 1 right arm box step up I believe
I was slightly confused for the first 45 seconds, minor setback😬 5:16
16
1
🥇😉
Ashley Bourgeois
2 rounds + 10 right arm thrusters 25#
7:17 ghd's to parallel... DL/push up extra credit
9
0
Brett Kohout
2 rds, ladies rx #solidarity
6:22 & EC 4 - 5GH Raise sub (these are hard), 30 sec handstand holds sub
6
0
Brittany Nohr
2 rds 13 reps rx
7:13 on the ghd and squats. Did gh raise extra credit. Subbed shoulder taps in hs for hs walk
12
0
Cindy Opichka
2 rds + 10 thrusters
25#, 50 singles. GHD to parallel: 5:25, ROMWOD, 10rds 5 banded pull up/5 DU attempts aka "you suck at CrossFit WOD"
11
0
Hannah Fameree
2 rounds + everything except last set of DU, 20# dumbbells & had to do singles
Around 7:00 for ghd/air squats. Worked on pull-ups and toes to rings after.
6
0
Jim Koehler
2 rds and 1 right arm step up..35#
6:07 20# abmat situps
11
3
JIM WERE TWINS ARE YOU AS EXCITED AS ME?!
YES!!!! Just got that one last step up
You're so strong!
Lauren Kalil
2 rounds + 3 box step ups
Did single unders... 6:50 for time on GHDs and squats... also did some more GHDs and rowing before class
9
1
Plus winner of the fish game.
Michael Green
1+10 L thrusters
Ghd 2 parallel air squat 5:21 Ec garbage bin push in the parking lot with Justin .
14
0
Nate Hall
Called in to work for wind storms!!!
9
6
Do you work with kites?
Power lines but close!
That makes more sense... I just thought you couldn't stand having to see me.
😂....noni got called in at 4 this morning home to sleep for 8 hours and back in for another 13-16hrs.
I might make the 11:30 or 12:30 class on little sleep and pre-workout tomorrow!
What wind? 💨
Theresa Rosenquist
Bike & Strength
30 min HIIT hills. 5×10{BP/BS/SP/DB plank oblq: 85/105/60/30. 15 min Broga(ROMWOD)}×2 .
12
0