1.) Bad Driver
21-15-9
Power Snatch 75/55lb
Chest to Bar Pull-ups
9-7-5
Snatch 135/95lb
Bar Muscle Ups
If time allows in class pick one extra credit
*2.) 3 Power Clean 1 Jerk @ approx 80% from floor with a 3 second pause @ Low Hang every 4 minutes for 12 minutes
*3.) Every 2 minutes for 6 rounds Strict Press 5-3-3-2-1-1
*4.) Back Squat 5-5-5 @ approx 80%, rest 3 minutes between sets
*5.) 7 minute AMRAP
10′ Handstand Walk
1 Freestanding Handstand Push-up
10′ Handstand Walk
2 Freestanding Handstand Push-up
10′ Handstand Walk
3 Freestanding Handstand Push-up
Adding one rep each successful round
Note: walk Abmat to Abmat attempting to complete walk and complete fshspu while maintaining Handstand
*6.) 3 rounds
50′ Double Overhead Kettle Bell Lunge 1/0.5 pood
15 Box Overs 30/24″
Note: arms to be locked out over head, if unable to accomplish with rx weight scale accordingly
21-15-9
Power Snatch 75/55lb
Chest to Bar Pull-ups
9-7-5
Snatch 135/95lb
Bar Muscle Ups
If time allows in class pick one extra credit
*2.) 3 Power Clean 1 Jerk @ approx 80% from floor with a 3 second pause @ Low Hang every 4 minutes for 12 minutes
*3.) Every 2 minutes for 6 rounds Strict Press 5-3-3-2-1-1
*4.) Back Squat 5-5-5 @ approx 80%, rest 3 minutes between sets
*5.) 7 minute AMRAP
10′ Handstand Walk
1 Freestanding Handstand Push-up
10′ Handstand Walk
2 Freestanding Handstand Push-up
10′ Handstand Walk
3 Freestanding Handstand Push-up
Adding one rep each successful round
Note: walk Abmat to Abmat attempting to complete walk and complete fshspu while maintaining Handstand
*6.) 3 rounds
50′ Double Overhead Kettle Bell Lunge 1/0.5 pood
15 Box Overs 30/24″
Note: arms to be locked out over head, if unable to accomplish with rx weight scale accordingly
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Alyssa DeNoble
20:12 with some nice blisters 😢
Sp^90 bs 175 hs wall and some free standing attempts
5
0
Amanda Zeamer
stuff
Some of the extra credit and three of the workouts for granite games thrown down with Brandi and krystal
7
0
Angela Cervantes
Dead lift and bench lifts for 30 minutes then 3 rounds of 400 meter run 27 wallball (6# for me lol) 15 toes to bar in I think 20 minuets
13
0
Brett Kohout
Pulled a Tina
Called no joy w/5 BMU left after nasty tear. ??? time | sub PC @ 95# for PS & sub clean @ 155# for snatch
9
0
Bruce Hoffort
CrossFit Jenks, OK
30:00 of sets of 50. DL (170#), PU, HRPU, 100 Single unders, Situps, HPC (95#)
13
0
Grant Soletski
1/7 snatch
135 one time and then 125 for the rest. I feel like I figured out the problem with my snatch....only took 7 years. Zach and I were miserable together, it was so fun.
12
0
Jacob Minzlaff
Power Snatch 65# Snatch 45#
Still working on mobility issues with Snatch. Did C2B and MU using box and training bar respectively
9
0
Jamie Kemen
Finished the 7s
55/65# with bands for C2B and bMU or used the short bar.rough.
9
0
Kelsey Waack
24:50 w/ mods & time to clean up a torn hand
55#/65# - c2b w/ purple band, jumping c2b for bmu
4
0
Laura VanderKelen
21:18 rx
Got a triple on every round of bmu...progress! Power cleans @ 125#, no jerks; KB lunge/box overs 5:00min flat; LOVE THE CROSSOVER SYMMETRY; ghd tabata - 61 GHDs
12
0
Lauren Kalil
2/7 banded BMU...some banded kipping C2B
Handstand AMRAP, power clean&jerk 130#, strict press up to 105#, reverse hyper/parallel ring rows/GHDs/weighted planks/banded twists
14
0
Megan Vogel
3 sec before cap * mods
Snatch RX, C2B and MU with green band, EC w/ Tom --> SP 105-1215#, BS 185-195# 5 x 3, + little mobility at end
15
0
Pauly VanderKelen
15:28
Broke snatches into 2 sets, broke C2B into 3 sets, singles for 135# snatch, triples and doubles for bar MUs / Yesterday's "Wide Eyed" complete in 3:41 (UB DUs) / 5 minute rest / 5x3 front squat @ 255# / *6.) complete in 5:34 / *4.) from yesterday complete: EMOM10 - legless rope climb on odd minutes, 2 rope climbs on even minutes / Used the Crossover Symmetry for the first time!
2
0
Sylvia Christensen
19:50
I did die indeed . 3 rounds: 30 DB sit-ups, 30 HR, 60 sec plank, 10 strict T2B. Re-did the assault bike 20:30 from Monday... 217.7 cal 92.7 cals better. I guess it makes a difference when you try 😏
12
0
Theresa Rosenquist
22:15**
#45/65 all PSn, red band asst'd C2B, kids J-BMU (no press out!), -> 5×5 BS: 95/195/115/120/125 -> 5×5 DL: 115/125/145/165/185.M|WOD shldr therapy too.
1
0
Timm Uhlmann
A hodgepodge of stuff on my day off work
DL instead of snatches 95/155, ring rows instead of C2B, strict pullups instead of MU. EC #4, DL 245 instead of C&J, tripod headstands, lots of pushups, mobility leg stuff, box overs, GHDs
7
0