1.) Trooper
10 rounds
5/10/15 yard Shuttle Run
7 Chest to Bar Pull-ups
1 Deadlift 355/250lb
Rest 1 minute
Note: the shuttle run is intended to be an all out sprint. Do not walk, do not jog, sprint. Record total time.
*2.) 3 rounds
25 GHD Sit-ups
15 Clean & Jerks 95/65lb
Note: C&J to be cycled. If unable to cycle drop weight as necessary.
*3.) Power Snatch 65/3, 70/2×3, 75/3×2
*4.) C&J 60/2, 70/2, 75/2, 80/1, 85/1, 90/1
*5.) Row Session
10 minute warm up and cool down
Row 500/400/300/200/100/200/300/400/500m segments @ 22-25 S/R AFAP, rest 2 minutes between each segment
10 rounds
5/10/15 yard Shuttle Run
7 Chest to Bar Pull-ups
1 Deadlift 355/250lb
Rest 1 minute
Note: the shuttle run is intended to be an all out sprint. Do not walk, do not jog, sprint. Record total time.
*2.) 3 rounds
25 GHD Sit-ups
15 Clean & Jerks 95/65lb
Note: C&J to be cycled. If unable to cycle drop weight as necessary.
*3.) Power Snatch 65/3, 70/2×3, 75/3×2
*4.) C&J 60/2, 70/2, 75/2, 80/1, 85/1, 90/1
*5.) Row Session
10 minute warm up and cool down
Row 500/400/300/200/100/200/300/400/500m segments @ 22-25 S/R AFAP, rest 2 minutes between each segment
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Alli Nowak
20:45 @ #205
Ring rows instead of pull-ups, hands still torn from last Monday🙄
15
0
Charlie Spry
17:49 rx
29
4
"The Dark Spry Returns"
No Rx+?
Lol I might have run a few extra meters. Oops.
It's almost like you're a Crossfitter.
Hilary Krueger
23:04
185# (my 1 rep max 10 times!)
24
3
Lindsey Koehler
Ear infection...
Did the power snatch and C&J extra credit so I don't end up feeling like a total lazy bones.
16
0
Pauly VanderKelen
17:37 (365# DL)
"Warm-up" 500m row in 1:25 (PR!) / 3rds of GHD sit-ups and C&J complete in 7:32 / Bar MU and parallette HSPU skill work
0
0
Sylvia Christensen
24:42 (?) Rx
That DL was about 93% of my 1rm 😳. Snatch and clean&jerk Ec done. 3 rounds 25 ghds and 15 c&j 7:51
17
0
Theresa Rosenquist
24:?? @ #225 & 100m C2
Hmmm, didn't feel slow.. Oh well. #2 EC: 11:08
17
0
Tina Schmidt
17:58; first 5 rounds at 260# then dropped to 245# because Crossfit math is hard!
16
1
Elite Athlete!
Ty Krueger
16:30
Rowing exc
28
1
Looking like you were at the combine with those shuttle runs