1.) 10 Push Press every 2 minutes for 3 rounds working to a 10RM
Rest 2 minutes
Then every 3 minutes for 2 rounds Max Effort Push Press @ 95 & 90% of previously set 10RM
*2.-4.) Complete same structure with Back Squat, Bench Press & Strict Press
Note: We will be completing the Push Press in class to demonstrate exactly how this goes. For the additional movements feel free to modify time domain a little bit but stay within 4 minute rest periods.
1.) Bending Ears
20 minute AMRAP
25 Air Squats
20 Hand Release Push-ups
15 Abmat Sit-ups
10 Handstand Push-ups
5 Burpee Pull-ups
*2.) 5 Rounds
With 50/35lb Dumbbell
5 DB High Pull
3 DB Snatch (Full)
1 Legless Rope Climb
Note: Elbows must be above shoulder for a HP rep. If you fail a Legless climb switch to legs for the remainder.
*3.) 25 Deadlift @ approx 60%
Note: Complete all reps in as few sets as possible.
*4.) Max Effort Handstand Walk in 7 minutes, 10’ increments
*5.) 5 rounds
10 Knees to Chest (strict and slow)
10 Hollow Rock
10 4-count Flutter Kicks
Rest 2 minutes
Then every 3 minutes for 2 rounds Max Effort Push Press @ 95 & 90% of previously set 10RM
*2.-4.) Complete same structure with Back Squat, Bench Press & Strict Press
Note: We will be completing the Push Press in class to demonstrate exactly how this goes. For the additional movements feel free to modify time domain a little bit but stay within 4 minute rest periods.
1.) Bending Ears
20 minute AMRAP
25 Air Squats
20 Hand Release Push-ups
15 Abmat Sit-ups
10 Handstand Push-ups
5 Burpee Pull-ups
*2.) 5 Rounds
With 50/35lb Dumbbell
5 DB High Pull
3 DB Snatch (Full)
1 Legless Rope Climb
Note: Elbows must be above shoulder for a HP rep. If you fail a Legless climb switch to legs for the remainder.
*3.) 25 Deadlift @ approx 60%
Note: Complete all reps in as few sets as possible.
*4.) Max Effort Handstand Walk in 7 minutes, 10’ increments
*5.) 5 rounds
10 Knees to Chest (strict and slow)
10 Hollow Rock
10 4-count Flutter Kicks
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Amanda Zeamer
4+ 12 push ups
30 sec handstand hold. Pp 10 rep max at 75 then 65-8 55-16, deadlift done at 145#, extra credit number 5 done
5
0
Bill Binsfeld
3 + 15 SU, 175# 10RM
Scaled with HS Holds after Rd1 and ring rows for PUs. 165#x10, 155#x9 for percentages
9
0
Bradley Boockmeier
3 + 19 push ups. Didn’t scale my HSPU at all. Probably should have 💁🏼♂️
215# 10RM
14
0
Bruce Hoffort
10 PP @ 125#. 4 rds + 20 air squats
2 rds HSPU then holds. Skipped 1 rd of hand releases per shoulder.
15
0
Bryn Odberg
6 + 20 air squats
90# PP; Annie w/ a 400 in between sets; ex. credit #5; 25 UB DL @ 145#; 5-5-5-5-5 BS 60-80%; See you all in December!!
18
1
Enjoy Waco! Study hard. & Keep up with CrossFit! 👊👊👊
Chris Ness
5 + 3 burpee pull ups subsided hs pu's for 30 second holds/ pp 115 for 20 .. BIKED
0
0
Christopher Adam
5+20push ups; 10@165; 8@155; 15@155
25DL @275-broke @23(lost grip) 5rds 10K2C 10hollows 10flutters 5 Rds 5high pull 50#DB 3snatch 1 legless rope climb
10
0
Cody Stelmach
5 rounds + 25 squats and 20 push-ups
Subbed HSPU for 30 second hold 145# 10RM 135# for 12 each round
0
0
Grace Adler
4+17 push ups
1 abmat strict HSPU. PP 75#. Max effort 65# for 20 reps for 2 rounds (unhappy elbow)
5
0
Hannah Fameree
10RM PP @ 85#. 12 reps @ 80#, 13 reps @ 77#
4 + 15 sit ups. Started failing HSPUs pretty early on so subbed GHDs
14
0
james macco
4 + 10 pu's w/2 ab mats for hspu's.
9 RM @145# / 9 reps @135# & 11 reps @ 130#. EC #2
14
0
Jennifer McFall
105lb x7, 100lb x10, 95lb x10, 90lb x10. Max effort 95lb x9 and 90lb x9
4 rounds + 4 squats. Jumping pullups abd hspu from box
9
0
Kelly Bruehl
5 + some squats with a screaming child at the end
135# 10 rep max, 8 @ 130, 10 @ 120
7
0
Kelsey Waack
10RM = 80#, 14 @ 75#, 12 @ 70#
3 + 4 db sn — as, pu, kb swing 40#, db sn 35#, bpu
14
0
Laura VanderKelen
4+4 push-ups and sore wrist again 🤬
Voodoo flossed & stretched; PP: 95#, 105#, 110# all 10 reps
2
0
Lauren Kalil
5 + 4 burpee pull-ups
Push press 9 @ 120# (failed last one) 8 @ 115#, 9 @ 110#, strict press up to 77#, 8 @ 72#, 7 @ 70#, 8 strict wide grip pull-ups, deadlift 170# all 25 unbroken, #2 and #5, HSW 150 feet
11
0
Megan Vogel
4 + 10 Squats
PP - 10RM 100# (shoulder issues). 95% - 16, 90% 15. BS - 10RM 180#. 95% - 14. 90% 14. EC #5 - 3 rds.
12
1
#rekt 🇨🇦
Pauly VanderKelen
5 + 13 sit-ups
Used the highest bar for strict burpee pull-ups / 10RM push-press @ 190# / 10 @ 180# / 12 @ 170# / *3.) complete UB @ 275#
0
0
Scott Adler
5+7pushups (20 sec wall holds)
Strict press light against rack (working on mobility)
14
0
Theresa Rosenquist
3R + ALL but 2 B-PU**
**BK-PU, stepback Burpees, BoxHSPU👵🐢👵BOR: #95×10/90×12/85×16; Yoga w/ Bryn (& RaLinda & Olivia) -- Good Luck & STUDY!! 😄
4
0
Timm Uhlmann
3 rnds + 2 handstand push ups rx
Worked up to 135during the PP. 9 reps @125, 14 @115. EC 3 at 195 unbroken 1 set. EC 4 to 40 feet (failed a lot at 6 feet). EC5
9
0