1.) Mouse Circus
21 Clusters 115/85lb
15 Bar Facing Burpees
9 Bar Muscle Ups
15 Bar Facing Burpees
21 Clusters 115/85lb
2.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
*3.) 3-3-3-3-3 Overhead Squat starting @ approx 60% adding load each round, rest no more than 2 minutes between sets
Note: pull from floor
*4.) 5 rounds
100m Dumbbell Farmer Carry 50/35lb
25 Wallballs 25/16lb
*5.) 7 minutes up the Hang Clean Ladder
10 – 135/95lb
8 – 155/105lb
6 – 185/125lb
4 – 205/135lb
2 – 225/145lb
ME – 245/155lb
Note: full or power but make sure the rep starts from hang position
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
21 Clusters 115/85lb
15 Bar Facing Burpees
9 Bar Muscle Ups
15 Bar Facing Burpees
21 Clusters 115/85lb
2.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
*3.) 3-3-3-3-3 Overhead Squat starting @ approx 60% adding load each round, rest no more than 2 minutes between sets
Note: pull from floor
*4.) 5 rounds
100m Dumbbell Farmer Carry 50/35lb
25 Wallballs 25/16lb
*5.) 7 minutes up the Hang Clean Ladder
10 – 135/95lb
8 – 155/105lb
6 – 185/125lb
4 – 205/135lb
2 – 225/145lb
ME – 245/155lb
Note: full or power but make sure the rep starts from hang position
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
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Chris Ness
10:09 RX even after attempted murder by the bar. Thankfully T. Shaw can deadlift 115
3
1
What the heck did you do
Danielle Sherman
10 something
Didn’t die coming off being sick but it was close. Pu 54321123. Partner stuff with fonti. Ohs 125. Butterfly work
0
0
Grant Soletski
14:20 all bar mus! Slight break to make sure chris wasn't dead
SPUC easy cheesy and morning hero wod from Sunday with nick from Aurora 30:51
10
1
CrossFit is dangerous
Justin Peterson
7:13
Accidentally did 18 burpees on my first round 😅
13
1
the workout is only one round silly. You're supposed to do clusters and bar muscle ups in there too!
Lauren Kalil
14ish...mostly worked on getting my banded BMU
SPUC, suck it up + 200 sit ups, hang clean ladder
9
0
Pauly VanderKelen
9:04
1st clusters: 11-10 / BMUs: 3x3 / 2nd clusters: 7x3 / *3.) OHS triples from floor @ 135, 165, 185, 205, 215#, attempted 225 but could not power clean it because of fatigue. / SPUC complete
0
0
Theresa Rosenquist
I moved
when EVERYTHING was pissed (shldr, knee, wrist...) Scl'd w/: KB Cln-LA Thruster@#18's/just burpees/18 horiz. ring rows (7:20). Purp&red band SPUC (all 90); M|WOD Knee therapy, & yoga.
5
0
Timm Uhlmann
11:32 95# clusters
MU progressions. ugh so many pullups. Extra mobility after
4
0