1.) Moderate and Steady (formerly known as Slow and Steady)
30 minute AMRAP
Row 1000m
10 Bar Muscle Ups
Run 1 mile
10 Bar Muscle Ups
100 cal Assault Bike
10 Bar Muscle Ups
*2.) 3 Front Squat @ approx 85% every 3 minutes for 12 minutes
*3.) Establish 1RM Split Jerk in under 20 minutes
note: i recommend using the blocks
*4.) Parallel Bar’s Challenge no. 1
unbroken:
5 Dips
Walk (past the post on other end)
4 Dips
Walk (back to the start point walking backwards)
3 Dips
Walk
2 Dips
Walk
1 Dip
note: 3 attempts
*5.) 10 minute EMOM
10 Push-ups
10 Sit-ups
note: complete both each minute. chest must touch ground for push-ups use dumbbells for feet and keep your hands intertwined behind your head for sit-ups
*6.) Muscle Up Challenge Day 25
25 Muscle ups
30 minute AMRAP
Row 1000m
10 Bar Muscle Ups
Run 1 mile
10 Bar Muscle Ups
100 cal Assault Bike
10 Bar Muscle Ups
*2.) 3 Front Squat @ approx 85% every 3 minutes for 12 minutes
*3.) Establish 1RM Split Jerk in under 20 minutes
note: i recommend using the blocks
*4.) Parallel Bar’s Challenge no. 1
unbroken:
5 Dips
Walk (past the post on other end)
4 Dips
Walk (back to the start point walking backwards)
3 Dips
Walk
2 Dips
Walk
1 Dip
note: 3 attempts
*5.) 10 minute EMOM
10 Push-ups
10 Sit-ups
note: complete both each minute. chest must touch ground for push-ups use dumbbells for feet and keep your hands intertwined behind your head for sit-ups
*6.) Muscle Up Challenge Day 25
25 Muscle ups
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Chris Ness
508 cal 2nd Rnd RX ran past 800 meter marker stupid snow, uniform change before run and after. Pu su emom
7
0
Erin Buntin
CrossFit Generation 13:20
25 pull-up; 50 cal row; 100 OHS (45#); 50 BJs; 25 pull ups. DL- up to 275#x5; BS - 3 rds 125#x10
14
0
Jamie Kemen
42.7 cals on Assault 🚲
BMU from box, sub rope jump and ski erg for running. Hip flexor and hamstring mobility
9
0
Jenna Hanson
5 cals on bike then baby started to protest, banded PUs
Five 30 second planks, 50 cals on airdyne
2
0
Lauren Kalil
1 rounds + 177m row (BMU progressions)
FS 170, lots of C2B work, EMOM push ups/sit ups, failed parallel challenge (need to work on walking backwards)
4
0
Megan Vogel
Rest Day
Knee Flared up after thruster workout earlier in week. Back at it tomorrow!
6
0
Pauly VanderKelen
HG
5x5 Front squat @ 235# every 2:30 / 135,185,205,225 WU / 10 alternating pistol squats (without grabbing my foot!) every 2:30 for 5 rounds for 50 total - 25 each leg / Chemistry Take-Home Exam
0
0
Sylvia Christensen
1/10 MUS last round. Then 9ish attempts. Ended with 44 cals
195 SJ PR. 165 FS. 5x3 DL 240.
14
0
Theresa Rosenquist
😩😱☠️💀👻**
Thru final 6/10 C2B. **scl'd w/: 1600m ski erg & C2B v. MMU. 2 hrs Yoga🕉️
10
0