1.) Lion Walk
400m Run
3 Rope Climbs, 15’
20 Clusters 115/85lb
10 Box Jumps 36/30”
20 Clusters 115/85lb
3 Rope Climbs, 15’
400m Run
2.) 3 Front Squat every 90 seconds for 5 rounds @ approx 80%
*3.) Deadlift 5-5-5-5-5, add load each round and rest no longer than 3 minutes between sets
Note: start @ approx 60%
*4.) 7 minute AMRAP
5 Bar Muscle Up
50 Double Unders
*5.) 3 Rounds for time
25 cal Row
25 Hand Release Push-ups
*6.) 50-30-10
Ski Erg Cal
GHD Sit-ups
400m Run
3 Rope Climbs, 15’
20 Clusters 115/85lb
10 Box Jumps 36/30”
20 Clusters 115/85lb
3 Rope Climbs, 15’
400m Run
2.) 3 Front Squat every 90 seconds for 5 rounds @ approx 80%
*3.) Deadlift 5-5-5-5-5, add load each round and rest no longer than 3 minutes between sets
Note: start @ approx 60%
*4.) 7 minute AMRAP
5 Bar Muscle Up
50 Double Unders
*5.) 3 Rounds for time
25 cal Row
25 Hand Release Push-ups
*6.) 50-30-10
Ski Erg Cal
GHD Sit-ups
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Antonia Shanle
14:46
One of the worst workouts I’ve ever done
16
4
Hahahahaha I feel you!
Hahahahaha I feel you!
Hahahahaha I feel you!
I thought I was having an asthma attack on the last run. I don’t even have asthma.
Ashley Bourgeois
16:06 lots of mods
2 rope pulls per climb, 24” box, 35# 75# FS (not quite 80%)
7
0
Brandi Binsfeld
Out running last 400 at time cap 75# cluster
125# FS
11
2
Christopher Adam
12:40; 245 FS
7min amrap 5 bar mu 50 du’s 10min amrap 200m Partner wb carry 10m partner wb throw
11
0
Danielle Sherman
15:41
24" box jump. Barbell endurance = embarrassingly bad, but excited to do the workout. PP instead of FS.
15
0
Hannah Fameree
17:00 on the nose. Lots of mods
55# cluster, 3 regular rope climbs & 3 rope pulls, 24” box. 105# FS (not 80%)
9
0
Jennifer McFall
5x4 back squat every 3 min @175. Max effort round 5, 7 squats. 10min AMRAP 5 burpee pullup, 10 35lb db snatch, 20 14lb wallball. 3 rounds +4/5 burpee pullup
Warmup 800m run, wall squat tabata
0
0
Megan Vogel
Crossfit Proventus
10 x 1 tempo BS - 165-175#, chipper 10-9-8...1 Clean and Jerk with 30 DUBS after each CJ Round. 12:58.. #3 EC + shoulder mobility.
13
0
Pauly VanderKelen
With the short rope - 12:57
Legless rope climbs on the short rope until I could utilize my feet. 10-5-5 for the first set of clusters. 4x5 for the second set. / 270# front squat / DL: 5s @ 135 WU, 225# WU, 275, 315, 365, 385, 405#
0
0
Sal Bertuglia
12:58rx
FS#205
15
2
you got hops, boy! You're like a goddamn gazelle. nicely done
You didn’t need a car shield today....whew.
Theresa Rosenquist
16:04**
"Soul Crusher!" Scl'd w/: 0.7 mi Ass.Bike/#20 KB SqClnTh/20×{10" BJ. (I haven't felt lightheaded in a long time). FS: #100. PEC: 3×{GH-HE/GHSU/FBFlys
10
0
Timm Uhlmann
14:52
Sub FS @ 135 for clusters. BS @185 for FS. 33" box jump EC 4 with bands for MU (3 rounds). EC 6. Mini team 10min AMRAP running 200m with wallball and 10 wallball tosses with Derek (5 rounds? I think)
8
0