1.) Hitman
20 minute AMRAP
800m Shuttle (200m increments)
25 Box Jump Overs, hands and no feet 24/20″
15 Toes to Bar
5 Muscle Ups
*2.) 5 Overhead Squat every 2 minutes for 8 minutes @ approx 70%
*3.) 800m Sled Pull 3×45/2/45
note: Use door to door x 8
*4.) 5 rounds of
10 Unbroken Snatch, add load each round
note: Unbroken means touch and go into the basement each rep. Start light and be smart adding load as once again it’s 10 Unbroken full depth Snatch. Rest no more than 3 minutes between sets
*5.) 50 Chest to Bar Pull-ups for time
*6.) for 20 minutes accumulate 1 minute of each before moving on to the next position
1 minute Plank
1 minute Side Plank
1 minute Plank
1 minute Side Plank
1 minute Plank
20 minute AMRAP
800m Shuttle (200m increments)
25 Box Jump Overs, hands and no feet 24/20″
15 Toes to Bar
5 Muscle Ups
*2.) 5 Overhead Squat every 2 minutes for 8 minutes @ approx 70%
*3.) 800m Sled Pull 3×45/2/45
note: Use door to door x 8
*4.) 5 rounds of
10 Unbroken Snatch, add load each round
note: Unbroken means touch and go into the basement each rep. Start light and be smart adding load as once again it’s 10 Unbroken full depth Snatch. Rest no more than 3 minutes between sets
*5.) 50 Chest to Bar Pull-ups for time
*6.) for 20 minutes accumulate 1 minute of each before moving on to the next position
1 minute Plank
1 minute Side Plank
1 minute Plank
1 minute Side Plank
1 minute Plank
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Derek Zehms
2 rounds + 5 TTB
Muscle up PR 5 unbroken Ec 6 with Brett (10 mins instead of 20)
8
0
Jennifer McFall
Warm up 800m run, wall squat tabata
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
5
0
Jordan Alkire
2+250m, scaled MU from floor
55-65 OHS, kept it light, focused on better mechanics.
3
0
Laura VanderKelen
2 + 400m rx
OHS @ 105#; unbroken snatches 35/45/55/75/85; 50 C2B 4:51; 800m sled pull complete
7
0
Paula Soletski
Crossfit Origins. 8 rep max strict press 55#. 10amramp: 5 shoulder to overhead 75#, 10 deadlifts 55#, 15 20" box jumps. 4 rds +1 box jump. 73 degrees at 5:30am, yeah! Love AZ.
10
0
Pauly VanderKelen
3 rounds + 225 meters
UB movements / 4x5 OHS @ 195# / *4.) 10 UB snatches @ 45, 75, 95, 115, and 135# / 50 C2B complete in 4:14 / Farmer carries and Burpees over dumbbells from yesterday complete in 10:40 / 25 bench press @ 195 (5x5) and 25 high ring dip (10,8,7) from yesterday complete in 12:25
0
0
Yvonne Otero
2 rds, bike, box overs with toe stop on box, toes2rig, muprogession
OHS 15#
10
0