1.) Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
*2.) 3 rounds
ME Strict HSPU->Kipping HSPU
3 MU->ME Ring Dips
10 Pistols with KB Overhead
*3.) 7 minute AMRAP
20 GHD Sit-ups 50 DU’s
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135#bs 11 rds / 105#pp 3 rds / 205#dl 6 rds
plus one long awkward hug from Tina; also the only day I wish i was 10 lbs lighter
24
3
Josh Rolfing, Mike Rusk, Steve Schaefer, Ryan Froelich, Erin Buntin, Ted Kemen, Anna Schumacher, Steve Kaster, Scott Herber, Jamie Kemen, Krystal Lowney, Anne Hoffman, Jeremy Dashnier, Eric Johnson, Matthew Luepke, Kayla Duchateau, Che Ater, Bianca White, RaLinda Lamberies, Mark Davis, Charlie Spry, Cassie Christianson, Pauly VanderKelen and Michelle Johnson
Crap, I missed the hug!
But....my body weight changed on the PP and DL :)
Awkward?!? I thought we had a moment! Hmmm...I'll have to try harder next time.
Anna Schumacher
130 BS 12 rds/100# pp 12 rounds/195 DL 11 rounds
Completed part 2 extra credit
22
0
Antonia Shanle
165(5) 115(5) 175(8)
Hammy issues. If this type of wod shows up again, Im not coming.
16
0
Cassie Christianson
135# bs 7 rds. 105#pp 8 rds no dl for me
I did my ideal weight ;) got 8 kipping t2b!
11
0
Che Ater
Its been a year since I graduated on-ramp! Ill be in at 5:15 tonight!
Celebrate by back squat... grrrrreat....4@140, 4@105, 5@210 - and ec - rough day to get back to CF haha
22
1
Yay! Congratulations!
Jake Plennes
Ugghhh...
BS195# 11roundsPP 145# 9rounssDL 292# 8rounds All unbroken, happy with the DL.
8
0
Josh Rolfing
160 BS 13 RDS; 120# PP 8 RDS;
no DL - had to leave early
20
2
Kayla Duchateau
165 (9) 125 (4) 250 (2)
Whole lot o lady right here. Sh*t
21
1
It's all twisted steel and sex appeal
Krystal Lowney
BS-122#-9, PP-77#-6, DL-125#-10
Happy 1 year CFGB anniversary to me! So fortunate to have you all as friends:)
22
3
Congrats on one year! Great job today!
Remember when we slept on our boat for Fall 50??? I like seeing you at CF much better:). Yeah for 1 yr!
Congratulations on one year!
Marcie Kyllonen
105-122# hbbs 9rds/85# pp 9rds/sub c2b for DLs 10rds
EC done...jazzercise with Ashley!!!! <3
10
0
Matthew Luepke
225# BS 6/135# PP 4/275# DL 4
That was rough, I think I need to lose more weight!
7
0
Pamela Grimes
#135 BS/#65 PP/#200 DL
7 rds/7 rds/6 rdsThanks Tyler for pushing me to add weight to my deadlifts!!
8
0
Pauly VanderKelen
11/9/9 @ 215/160/322#
Regular pistols for the three rounds (no kettlebell overhead) / 7 min AMRAP 3 rds. + 17 GHDs
3
0
RaLinda Lamberies
150x2 bs/112X3 pp/225X3 dl
Buns that weigh as much as steel just not the strength of steel :)EC 2 rds GHD su and dus
14
0
Scott Herber
Happy 1 yr crossfit birthday to me! Been a blast
165# BS 12 rds, 125# PP 6 Rds 250# DL 10 Rds
23
3
Steve Kaster
225# bs 10 rds, 135# pp 7 rds, 245# dl 7 rds
Not feeling it today - had to go lighter than Rx on all 3
18
0