1.) 10 min EMOM
3 Push Press @ 10RM weight
Then drop approx 10% and do one Max Effort(ME) set
*2.-4.) Repeat for Back Squat/Bench Press/Military Press
Note: Complete 30 reps of each however you wish meaning you do not need to do an EMOM
1.) Litte ?
9 minute AMRAP
9/7 cal Assault Bike
12 Wallballs 20/16lb
15 Hand Release Push-ups
Then
5 minutes to establish 1RM Deadlift
*2.) SPUCASP
5-4-3-2-1-1-2-3-4-5
Wide Grip Pull-up
Narrow Grip Pull-up
Strict Chin Up
20m Sled Push 2×45/1×45
Note: The Sled Push is in 20m increments meaning that after the 5 chin ups you do 5, 20m Sled pushes and so on.
*3.) 5 rounds
135/95lb, 155/105lb, 185/135lb, 225/145lb & 245/155lb
Clean
40’ Front Rack Walk
Jerk
Note: Clean is however you wish.
*4.) 50 Toes to Bar for time
*5.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
3 Push Press @ 10RM weight
Then drop approx 10% and do one Max Effort(ME) set
*2.-4.) Repeat for Back Squat/Bench Press/Military Press
Note: Complete 30 reps of each however you wish meaning you do not need to do an EMOM
1.) Litte ?
9 minute AMRAP
9/7 cal Assault Bike
12 Wallballs 20/16lb
15 Hand Release Push-ups
Then
5 minutes to establish 1RM Deadlift
*2.) SPUCASP
5-4-3-2-1-1-2-3-4-5
Wide Grip Pull-up
Narrow Grip Pull-up
Strict Chin Up
20m Sled Push 2×45/1×45
Note: The Sled Push is in 20m increments meaning that after the 5 chin ups you do 5, 20m Sled pushes and so on.
*3.) 5 rounds
135/95lb, 155/105lb, 185/135lb, 225/145lb & 245/155lb
Clean
40’ Front Rack Walk
Jerk
Note: Clean is however you wish.
*4.) 50 Toes to Bar for time
*5.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
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Cassie Christianson
Not sure on rds... rough day of 👦🏼💩 and 😭 👶
Up to 255# DL 105# PP and 90# PP for 21
1
0
Christopher Adam
185#, 10@155#; 4+13pushups; 435DL
20min amrap OH DB squat @50 5 strict Deficit HSPU(Nope) 5BJ 36 Run 400m
7
0
Chuck Brehm
205PP, 15 @ 185, 5 Rounds, 100# less than Vellner
18
1
Damn it!!!! 4 cals behind! At least I kept you in range!
Hannah Fameree
85# PP, 75# 14 reps. 4 + 3 cal PU from knees. 195# DL
No PR but still fun!
12
0
Jason Haw
3.67 rounds, PUs from the knees. 75# PP, 16 Max Effort. 225# deadlift, on my way to a PR, but mis-judged time.
0
0
Jennifer McFall
APFT this morning. 6x 100m sprint: 0:27, 0:24, 0:26, 0:25, 0:24, 0:23
100lb pp, max effort 90lbx 7
6
0
Laura VanderKelen
Carrie On: 14:21 rx; Little Piggy: 4 + 4 wall balls rx
PP@110# & 11@100#; 255# deadlift PR
2
1
Great work Honey!!!
Lauren Kalil
3 plus 3 wallballs, 285# DL (8# PR)
Push press 115#, 11 ME 105#, 17 strict wide grip pull-ups, 50 T2B, team WOD with friends
11
0
Mary Stueber
3 rds, maybe. I need to learn how to count again.
75# PP. 20 at 65#. 215# DL.
8
1
Hi Mary!!! Are you crossfitting again?!
Megan Vogel
3rds + 8PU **
MB clean. Slow and control PU (shoulder issues still looming...) 255# DL - feared a heavy pull. Not my best day @ gym. 😔180# BS for PP. 16 reps on max out @ 160#.
2
0
Paula Soletski
77# push press, 70# 8 reps. 3 rds plus 3 wallballs. 12# wallballl, knee pushup. 215#dl.
12
0
Pauly VanderKelen
5:15 class: Carrie On - 15:41 PR! / 6:15 class Little Piggy - 5 rounds + 5 cals / 457# DL = 2# PR!
EMOM10: 6 rounds @ 190# and 4 rounds @ 195# / ME 12 reps @ 175# / 42 Assault cals + 21 bar MUs from yesterday complete in 7:05 / 2:23 for Assault bike, 7x3 Bar MUs
0
0
Shannon VanPay
95# PP, 15@85#
4 rnds+ 4 cals 16# WB 265#DL 285# DL after the timer went off
8
1
dang shannon!!
Theresa Rosenquist
3R + 12 WB**
👵**#10 WB & BK-PU -> #245 DL (slowly going back up); knee therapy; 3×15{R-HYP/GHSU & played w/ cannonball pullups.
2
0
Timm Uhlmann
4 rounds + 7 WB. 10# Deadlift PR to 335!
115 PP. 50 T2B (1:56 2 sec PR). 25 foot handstand walk PR
1
0