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Friday, March 9, 2018

Workout 18.3

This style of workout was the kind of workouts that helped us get to the games in 2014. Garrett, Ashley, Justin, Tina, Shane and Anna were a well rounded crew that loved technical movements a lot, the memories of that year will never leave my mind. Anyways, no matter your skill level we make sure to give everyone an equal opportunity to become good at everything by exposing you to all movement and often. As Bags once told me we can’t get good at lifting if we don’t lift, that wisdom helped me see that applied to every other element of CrossFit. No matter if you want to be a games athlete or getting your first push-up the road to success is right there on the white board all you have to do is do the work with all your heart and soul. Easy, right? 🙂 18.3 all day today and then again Sunday afternoon. Make sure you take care of those calves when you’re done. 
Have a great Friday!
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

Read the scorecard for full event details.

Scaling

Variations:
Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches

Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 10-lb. DB snatches

Masters 55 :
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets), 35-lb. DB snatches

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Alyssa DeNoble
414
Well that went way better than anticipated
12
0
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Angela Cervantes
696 scaled
2
0
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Brandi Binsfeld
339
65# OHS—Pull-ups—20# DB
15
0
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Brett Kohout
316
7
0
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Brian Toole
1 round. Scaled. DU’s 1st 100. 75# OHS, chin over bar PU’s
13
0
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Brittany Nohr
220 @ 4:33
How to get a ring mu before 7 pm Mon? Asking for a friend.
17
0
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Bruce Hoffort
689
*Scaled for old geezers. This was a tough one!
17
0
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Bryn Odberg
226
17
0
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Chuck Brehm
682
5
0
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Danielle Sherman
Bike instead of DU, SP instead of FS
17
0
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Eric Hansen
220 @ 4:57
17
0
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Erin Buntin
452
T Shaw morning coach skills on point
21
2
Nice job!!
RaLinda Lamberies
What?!?!? RMU’s were on 🔥 great job B
Nate Hall
Cancel
Grant Soletski
11 dubbs after mus
Fun
5
0
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Greg Goffard
220 rx
couldn't get that MU...
13
0
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Hannah Fameree
220 @ 12:50
🐢🐢🐢
8
0
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Jake Plennes
584 (13:13)
5
0
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Jason Nobles
220 @ 5:39
No ring attempts at Xperience lol
13
0
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Jennifer McFall
Death of DU 117 RX, 12:26
Will redo with different DU strategy
5
0
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Jim Koehler
423
15
0
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Justin Peterson
690
6
0
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Kelsey Waack
Scaled ...
1
0
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Krystal Lowney
201
Dumb Rx
18
0
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Laura VanderKelen
347
8
0
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Liz LeCaptain
222
First muscle up!! 💪🏼
1
0
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Michael Green
220@ 10:00
16
0
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Nate Hall
13:59
Hahahaha yeah right ^^^^^^ 226 total reps
16
0
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Omar CruzRivera
242
1
0
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Pauly VanderKelen
Rest Day
Worked until 9:00 p.m.
1
0
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Rachel Meyers
52/100 single unders in 2nd round scaled
DL from Tuesday #130
16
0
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RaLinda Lamberies
220 @ 10:29 RX
13
0
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Sam Carter
456
6
0
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Sylvia Christensen
🦖
MUS you are all mine come Sunday
6
0
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Ted Kemen
349
95# OHS
16
1
You’re a beast, bro
Bruce Hoffort
Cancel
Theresa Rosenquist
Waiting til Monday!!🤕
75 min 🔥Yoga & M|WOD knee therapy & JR sklz.
5
0
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Todd Rocheleau
Well that sucked!
9
0
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Tom Fameree
489 Rx
7
0
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Troy Foley
352 Rx
20/20 DBS
15
0
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Tyler Shaw
456
8
0
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Yvonne Otero
686
Lots of scaling
16
0
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