1.) Every 2 minutes for 12 minutes 6 Split Jerk, add load each round
note: cycling is the name of the game. if you cannot cycle the 6 it’s too heavy
2.) Jupiter
3 rounds
25 Air Squat
50 Double Unders
500m Row
*3.) 10 minute EMOM
3 Muscle Ups
1 Clean 275/195lb
*4.) 3 person Teams
10 Tire Flips
100 Chest to Bar Pull-ups
10 Tire Flips
100 Assault Bike cals
10 Tire Flips
100 Strict Handstand Push-ups
note: all members flip tires and one person works at a time on the rest
5.) 5 minutes max effort Med Ball Russian Twists 20/14lb
note: every time your feet hit the ground 100m Sprint, door to door
note: cycling is the name of the game. if you cannot cycle the 6 it’s too heavy
2.) Jupiter
3 rounds
25 Air Squat
50 Double Unders
500m Row
*3.) 10 minute EMOM
3 Muscle Ups
1 Clean 275/195lb
*4.) 3 person Teams
10 Tire Flips
100 Chest to Bar Pull-ups
10 Tire Flips
100 Assault Bike cals
10 Tire Flips
100 Strict Handstand Push-ups
note: all members flip tires and one person works at a time on the rest
5.) 5 minutes max effort Med Ball Russian Twists 20/14lb
note: every time your feet hit the ground 100m Sprint, door to door
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Amanda Zeamer
12:45
Paralette jumps instead of dbs, split jerk 55-90#, mb rx 5 min me 40 total reps with two runs, extra credit number 4 as partner with angel 5 tires flips each time, ring rows for c2b and strict press for hspu
11
0
Angel Anderson
16:01
Paralette jumps instead of dubs. Split jerk ^90#. Medball Russian twists RX, 62 reps with two runs, partner ec w/Zeamer
3
0
Betsy Soletski
12:42 RX
Split jerks 65-100# Ec max effort med ball Russian twists...60/50/60/30
9
0
Brett Kohout
Yoga w/T
Thoroughly enjoyed it!! Was interesting connecting the dots on how this will help CrossFit
8
1
đđđ
Laura VanderKelen
11:12
Jerks 75-105#; 3 person team 17:30 with Pauly and James, I did kipping hspu
5
0
Liz LeCaptain
12:35 // 100# Split Jerk // 3 Person Team EC w/ Garrett & Reese
first no mod HSPU! đŞđź
9
0
Pauly VanderKelen
9:20
Tripped one time on my DUs / Split jerks - 135 WU,155,165,175,185,195,210# / *4.) complete in 17:30 with Wifey and James - sets of 10 or 5 for C2B, sets of 5 for strict HSPU
2
0
RaLinda Lamberies
45-75/15:07
Feels like I'm starting from scratch...no cardio game, and squats to a2g were tough
11
1
I totally understand!
Sam Scherwinski
10:37
SJ only 95# (shoulder pain)
9
1
đ lets pay attention to the shoulder & get it rehabed!!
Theresa Rosenquist
12:19***
***Scl'd w/: squats to ball/25 DU+25 SU > 50 DTap jumps (knee a bit too pissy). PJkĂ6 up to #80. MB Rtwist: 67 (L+R=1)+2 - 200s Ass.Bk.
6
0
Yvonne Otero
13:25
box step-ups instead of DUs, bike 0.5 mile instead of row. Split Jerk cycle w PVC. Felt good to be back!
11
0