1.) CrossFit HQ WOD 140805
10 1-minute rounds of:
315/225-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee
Rest 2 minutes between rounds. Post number of burpees completed each round to comments.
*2.) 5 Front Squat every 3 minutes for 3 rounds @ approx 80%
*3.) 10 reps of: Start at Hang Position and take 5 seconds to pull up into High Hang and then Snatch @ approx 55%, rest as needed
note: count out loud thousand one, thousand two, thousand three, thousand four, thousand five while sliding bar up leg
*4.) 17 minute AMRAP
50 Wallballs 20/14lb
50 cal Assault Bike
note: watch your watts and maintain a consistent pace
*5.) 5 rounds
12 Reverse Hyper
15 Hip Extension
12 Free Standing Handstand Push-ups
*6.) 25-20-15-10-5
GHD Sit-ups
Toes to Bar
10 1-minute rounds of:
315/225-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee
Rest 2 minutes between rounds. Post number of burpees completed each round to comments.
*2.) 5 Front Squat every 3 minutes for 3 rounds @ approx 80%
*3.) 10 reps of: Start at Hang Position and take 5 seconds to pull up into High Hang and then Snatch @ approx 55%, rest as needed
note: count out loud thousand one, thousand two, thousand three, thousand four, thousand five while sliding bar up leg
*4.) 17 minute AMRAP
50 Wallballs 20/14lb
50 cal Assault Bike
note: watch your watts and maintain a consistent pace
*5.) 5 rounds
12 Reverse Hyper
15 Hip Extension
12 Free Standing Handstand Push-ups
*6.) 25-20-15-10-5
GHD Sit-ups
Toes to Bar
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AJ Fameree
125 @ 275#
12, 12, 12, 12, 12, 12, 13, 13, 13, 14
11
1
Wow, nice work AJ! 275# holy shizzle.
Lauren Kalil
DL 205# 11/11/11/11/11/11/11/14/15/15 (tried to stay consistent then push hard for last 3 rounds)... GHDS and t2b, handstandwalks/hops to bar/negative deficit HSPU, curls/strict PU/dips
8
0
Pauly VanderKelen
15, 15, 15, 15, 15, 15, 15, 14, 15, 15
5 x 5 Front Squat @ 250#. Tried cleaning the barbell from the floor on the first round, but my back was too fatigued from the 30 DLs @ 315# / Set up the 8 yellow hurdles: 3 rounds of 8 forward hurdle jumps, 8 lateral hurdle jumps to the left, 8 lateral hurdle jumps to the right.
0
0
Shannon VanPay
108 RX
10,10,11,11,11,11,11,11,11,11.75 (missed the clap on the last burpee π¬)
4
0
Sylvia Christensen
141 (12,16,15,14,15,14,14,14,13,14)
165# FS. 105 snatch. GHD/T2B (scaled to jcup bc hand = no bueno). 4 rounds reverse hyp/ HS wall.
16
0