1.) Super Fly
21-18-15-12-9-6-3
1/2 Body Weight Front Squat
Medball GHD Sit-ups 20/14lb
note: GHD situps are meant to be unbroken or close to it so pick medball accordingly
*2.) 15 Dumbbell Unbroken Clean & Jerk (any form of clean)
note: heads of dumbbells must touch the floor every rep, rest anywhere but on the floor. warm up with 4 sets of 10. db’s rest on the floor set starts over at zero
*3.) Every 3 minutes for 5 rounds 7 Back Squat, start at approx 60%, add load each round. Record heaviest set
*4.) 3 minutes Accumulated Parallette L-sit
21-18-15-12-9-6-3
1/2 Body Weight Front Squat
Medball GHD Sit-ups 20/14lb
note: GHD situps are meant to be unbroken or close to it so pick medball accordingly
*2.) 15 Dumbbell Unbroken Clean & Jerk (any form of clean)
note: heads of dumbbells must touch the floor every rep, rest anywhere but on the floor. warm up with 4 sets of 10. db’s rest on the floor set starts over at zero
*3.) Every 3 minutes for 5 rounds 7 Back Squat, start at approx 60%, add load each round. Record heaviest set
*4.) 3 minutes Accumulated Parallette L-sit
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Amanda Zeamer
16:29rx
75#, 5 rounds hollow holds, v ups, tuck ups. 5 rounds ring rows, ring dips, and hip extensions. Smashing
6
0
Amy Zynda
12ish minutes 85# (Rx) @Sparedoor
Med ball SU 15#. My back says NO to weighted GHDs
5
0
Angel Anderson
17:04 70#
10# medball. UGH. 5 rounds hollow rocks, v-ups, tucks. 5 rounds ring rows, ring dips, hip extensions, and some partner smashing with Zeamer.
3
0
Cal Shanle
17:22 @125... GHD to 90ish
First time ever doing GHDs in a workout. I've also never envied light people more than I have today.
6
0
Lauren Kalil
10:20 RX 65# FS
EC BS up to 185#, bench press/strict PU/dumbbell snatches combo, 21-15-9 PC and bar over burpees
6
0
Megan Vogel
15:31 @ 90# and 6# MB GHD sit up
2nd crossfit workout ever - #StruggleBus - 🐢🐢🐢 BUT only can get faster and better right? :)
0
0
Pauly VanderKelen
10:10 which includes time spent waiting for a GHD to become unoccupied
15 UB power C&J with 50# dumbbells / *3.) from yesterday's EC complete with 205# for bench press.
0
0
Sam Scherwinski
13:01 RX besides round 18 and 12 (no ball)
BS @ 185#
6
1
So legally I beat you?
Theresa Rosenquist
12:22
#65->#35 squats #Goat!/#10 MBGHSU. Yoga & Mega MOBility pre/post.
2
0