1.) Every 2 minutes for 14 minutes 3 position Clean(HH,H,F) 1 Jerk
2.) Reverse
14 minute AMRAP
30 Muscle Ups
100 Wallballs 20/14lb
150 Double Unders
*3.) 5 rounds
5 Freestanding Handstand Push-ups
ME Strict Pull-ups
15 Hip Extensions
note: if unable to accomplish free standing HSPU scale with tri-pod->headstand->tri-pod
*4.) 15 Split Jerks from blocks, work up to heavy single
2.) Reverse
14 minute AMRAP
30 Muscle Ups
100 Wallballs 20/14lb
150 Double Unders
*3.) 5 rounds
5 Freestanding Handstand Push-ups
ME Strict Pull-ups
15 Hip Extensions
note: if unable to accomplish free standing HSPU scale with tri-pod->headstand->tri-pod
*4.) 15 Split Jerks from blocks, work up to heavy single
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Amanda Zeamer
Done
30/30 of ring rows and red banded dips, 14# wall ball and 70 singles, clean and jerk up to 90#, accessory work
10
0
Ashley Bourgeois
Some su's.. lost count. Ring rows/banded dips, 14# wall ball, up to 75# c&j
7
0
Ashley King
7 minutes of jumping from a box up to the rings and pressing up! Ouch! Finished the WB and got 139 DU.
Worked up to 120# CJ
10
0
Brian Toole
Sub ring PU's & shoulder press w/65# for MU's. 14#WB. 95 DU's
Up to 150 C&J complex.
13
0
Cindy Opichka
97 WB
False grip rows/ red band dips. C&J complex up to 95#. DU practice for extra credit
10
0
Grant Soletski
205 last 4 rounds of 3 pos. got 1 of the 4 jerks and the rest I just tried not dying. workout I got 15 mu's at cap and the rest I don't want to talk about
8
0
Hilary Krueger
Day 3 sick kiddo.
Ty and I are starting whole30 until the Crossfit liftoff, this will be fun 😅
13
0
Jamie Neubauer
up to 105# for c&j complex practiced my dips today for the one day I can do MU!
13
0
Jenna Hanson
1 rnd + 14 (ring rows and dips)
Cleans ^ 100#, should have gone heavier 😔
10
2
Justin was distracted by pushing Leah & missed you. 😉
I guess so, I'm sure he will make up for it tomorrow 😜
Pauly VanderKelen
85 DUs / Finished the workout after the 14min expired.
MUs complete in 6:50 - 5,4,3,3,3,3,3,2,2,2 / C&J complex - 185,195,205,205,205,215,215#
0
0
Robin Mueller
24 Cal.
Lots of mods. 30rr & 30rd w/band, 100, 8#wb, 50 cal row. C&J up to 90#.
4
0
Sam Scherwinski
100 wall balls. 28/30 MU at cap. Finished WOD after time cap.
Up to 155# clean
5
0
Sylvia Christensen
145# 3 pos | 8 DUs (banded MUs from box & 16# WB)
^170# split jerk (15# PR) | Iron Knee 😀
11
3
Nice PR! Missed you at 12:30!
Thanks 😬 I missed you guys too! I saw it was a really small class!
Lawl I meant 😊 not 😬
Theresa Rosenquist
Thru 25/50 Cals (v. DU)*
*mods: band asst'd MU/100 slam balls (#20)/50 cal row. DBC&J: #20 thru #35.
11
0
Todd Rocheleau
10 Ring Row and knuckle push ups in Rd 2
25 lb ball front squats for wall balls and 2, 45lb plate step ups for DU 155 lb power cleans and split jerk
15
0