1.) Every 1:30 for 15 minutes Overhead Squat 5-4-2-2-2-1-1-1-1-1, add load each round
2.) Oats
20 minute AMRAP
Run 400m
5 Snatch 155/105lb
3 Bar Muscle Ups
*3.) 5 rounds
1 Muscle Up -> 5 Ring Dip -> 30 second Muscle Up hold
10 Hip Extension
*4.) 5 Rounds, add load each round
10 One Legged Deadlift, 5 per leg
10 Bent Over Row, supinated grip
note: if you are struggling with the single leg get in front of that mirror and see what a good position looks like and feels like
*5.) CrossFit HQ WOD 170614
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches
2.) Oats
20 minute AMRAP
Run 400m
5 Snatch 155/105lb
3 Bar Muscle Ups
*3.) 5 rounds
1 Muscle Up -> 5 Ring Dip -> 30 second Muscle Up hold
10 Hip Extension
*4.) 5 Rounds, add load each round
10 One Legged Deadlift, 5 per leg
10 Bent Over Row, supinated grip
note: if you are struggling with the single leg get in front of that mirror and see what a good position looks like and feels like
*5.) CrossFit HQ WOD 170614
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches
Post reps for each set
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Alli Nowak
4 rounds
#65 C&J and strict pull-ups. No mobility in shoulders after all these months offππ»Light BS^#115
4
0
Amanda Zeamer
3 rds plus 300m
Snatch at 80# (shockingly went well since it's only 7# under my one rep max), baby bar mup, ohs squat 65-110# pretty sure a pr, double under and db snatch extra credit, 200 cal air assault
13
0
Brett Kohout
4 rds
Snatch @ 115#; ran 2 rds, rowed 2 rds. OHS ^135#, 10# pr. Found out where the CFGB tornado shelter is located π½
11
1
Lol
Brittany Nohr
4+343 m on rower
105# snatch side bar bmu. 170 ohs ran out of time to do last attempt. Still a 5# pr. Mu ec done w/ 1 unassisted ring dip and 4 banded for 1st 4 rounds. 5th round all unassisted ring dips.
7
0
Bruce Hoffort
Miss you guys!
First morning that I was able to get out of bed pain free. A few more days in Montreal then home for an ass whopping at CFGB. Can't wait!
18
1
We all miss you too Bruce!
Bryn Odberg
6 + 200m; DL instead of snatch & ring turnovers instead of bar MU
175# back squat PR
10
0
Jenna Hanson
4 or 5 (lost count) + 5 C&J
Biked (0.5 miles) instead of run, C&J 65# and 10 box overs with 10# DB instead of BMU, OHS^105#
10
0
Kayla Duchateau
3+400m. That's a big nope on the bmu
175#ohs 15#pr. 2 PRs in one week and 2 days from being 1yr post hip surgery. 6months ago I didn't think I would ever crossfit again.
18
7
Nice Kayla!!
ππ€ΈββοΈπ
Great job Kayla
You da man
Killing it!!
You badass you! ππ»
Daaaang nice lift!!
Laura VanderKelen
4 + 1 snatch, did my last 3 @ 105# thanks to Justin, started at 95#. Bar muscle ups felt good even with the finger π±
140# OHS PR! Did the yoke/farmer/box jump ec from yesterday, that was fun!!!
4
0
Lauren Kalil
4 plus 1/3 box MU #85
OHS 135, 15# PR, failed 140. EC HQ workout and worked on butterfly PU and HSPU
13
3
Marcie Kyllonen
5rds + .1 miles
Biked (0.5 miles) instead of run, PC&J 65# and 10 box overs with 10# DB instead of BMU, OHS^100#
4
0
Omar CruzRivera
3+1 Snatch Rx
205 OHS
7
2
Paul Mantz
Should have stayed in bed
OHS ^ 215 10#PR
17
2
Some days it's ok to just move. #skilz
But instead you woke up and PR'd so a good morning all in all
Pauly VanderKelen
5 rounds + 100 meters
No failed snatches / OHS - 115 WU,135 WU,165,185,195,205,215,225,235 (completed the rep but accidentally dropped the bar so I wanted to do it again),235,240,245# (30# below my PR of 275# / *3.) complete with strict ring dips / EMOM5 - 6 burpee box overs with a 24" box.
0
0
Rachael Salata
OHS ^ 165
Dk rounds--concentrated on catching snatch at full depth and no chicken winging. DU/HSPU ec.
22
0
RaLinda Lamberies
65-90 OHS/5 (I think) rds
Handi wod 800 m bike, 55# snatch/ low bar muscle up
14
0
Theresa Rosenquist
5 R + 0.10 mi (Ass. Bike)**
**So many mods: 1/2 mi Ass. Bike/#55 HPSn/low bar MU. OHS: 10Γ5 ^ wgt ea set.# 45-70 (hammy & shldr love). EC: CF HQ WOD w/ step-ups/BP (& chitchat).
8
0
Tina Schmidt
5 + 50m subbed 125# cleans--sore shoulder
OHS up to 175# tied PR
14
1
It hasn't been said in a while so I'm just gonna throw it out there. ELITE ATHLETE!
Troy Foley
2 + 5 snatches
Worked up to Rx. Up to 215# OHS. Not used to doing this tough stuff π
10
2
Ty Krueger
7 + 200m
Worked up to 255# OHS - First snatch/OHS workout since the open :)
18
2