1.) 2017 CrossFit Games Event 1 (kinda)
“Run/SwimBurpee Chest to Bar Pull-up/Run”
Run 1.5 miles
65 Burpee Chest to Bar Pull-ups
Run 1.5 miles
2.) 3 Back Squat EMOM for 10 minutes @ approx 65%
*3.) 15 Snatch, add load as needed start at approx 50%
*4.) With a partner for time:
20-18-16-14-12-10-10-12-14-16-18-20
Assault Bike
Air Squat
Note: partner 1 will complete 20 cals and 20 squats before partner 2 starts the 18 cals and 18 squats back to partner 1 16/16 and so on. Reset the assault bike each round
*5.) Tabata
Flutter Kicks
Weighted Russian Twist (1-10lb plate)
Hollow Rock
Superman
Parallette L-sits
Note: 8 rounds of each 20 seconds of work with 10 seconds of rest. 1 minute rest between each movement.
“Run/
Run 1.5 miles
65 Burpee Chest to Bar Pull-ups
Run 1.5 miles
2.) 3 Back Squat EMOM for 10 minutes @ approx 65%
*3.) 15 Snatch, add load as needed start at approx 50%
*4.) With a partner for time:
20-18-16-14-12-10-10-12-14-16-18-20
Assault Bike
Air Squat
Note: partner 1 will complete 20 cals and 20 squats before partner 2 starts the 18 cals and 18 squats back to partner 1 16/16 and so on. Reset the assault bike each round
*5.) Tabata
Flutter Kicks
Weighted Russian Twist (1-10lb plate)
Hollow Rock
Superman
Parallette L-sits
Note: 8 rounds of each 20 seconds of work with 10 seconds of rest. 1 minute rest between each movement.
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Angel Anderson
Open gym
Assault bike/squats w/Zeamer and snatches to 102# (PR finally!!!) failed 105 3x but I'll get it next time!! 💪🏼
16
0
Betsy Soletski
43:59
43 burpee c2b rest push up on. Ok pull ups.. vertigo puke feeling with all the down ups
13
0
Bill Binsfeld
34:21
Only did 40 burpee pull-ups before shoulder said enough. Worked out at home bc forgot shorts.
15
2
I gave you a very attractive clothing option!
Fact. I wasn't quite ready for yellow Capri spandex. Appreciate the offer none the less!!
Brittany Nohr
44:28 rx
Back squats at 165, air assault ec done.
8
1
Bummed I couldn't stay! Hopefully ec wasn't too bad :)
Bruce Hoffort
195# BS
1.5 mile run, 20 burpee pullups, then combo of assault bike, row, and 100m run. Unbroken running on 1.5 miles, BIG WIN for me!
19
0
james macco
37:16
BS @185 and then 205# on last 2 rounds. Watch out Fraser, I'm coming for you!! 👊🏼🤘🏼💪🏼
5
0
Laura VanderKelen
42:57 rx rough rough rough
145# back squat; air assault/squats with Pauly 💗😘
3
0
Lauren Kalil
38:50 RX
BS 145#... EC abs and snatch at 105# (PR finally!)
19
2
Marcie Kyllonen
24:30 3 miles airdyne/65 prego burpees/3 miles airdyne
bs 95#/partner e.c airdyne & airsquats with Ryan
10
1
When are you coming back?
Pauly VanderKelen
31:05
10:27 for the first 1.5 miles (PR!) / 2.) HBBS triples @ 245# focusing on keeping my elbows down and pinned to my sides / *4.) Complete with my beautiful wife :)
1
0