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Saturday, April 11, 2020

Workout 2

The second workout in the CrossFit Affiliate Fundraiser is upon us. You can still sign up for this fundraiser at any time, all 3 workouts are not due until April 24th. You can sign up here
Brand new hats are up on the store for preorder. The pre-order will run through next Sunday, April 19th and should be available for pick-up/delivery April 27th. 
Have a great Saturday!
1.) Workout 2
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes 
*2.) Every 2 minutes for 12 minutes 1 Back Squat @ 90%
Note: if you’re feeling it, attempt a pr after round 3 
*3.) EMOM for 10 minutes
Odd: 2 Wall Climb
Even: 30 second Handstand Hold
*4.) 10 rounds
100m Run
30 Second Plank
Unequipped At Home
1.) 5 rounds
20 Alt. Walking Lunges
15 Jumping Jacks
10 Burpees
2.) ROMWOD

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Betsy Soletski
8 mi walk with Grace on rollerblades
3
0
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Brittany Nohr
6:36
Du were a big yikes today 😭
5
0
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Christopher Adam
5rds 250m run 5 pcj 135 unbroken 15burpees Core tear-up GFTs
4
0
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Cody Stelmach
5:43!!
Hit 100 in 1:15, 30 seconds faster than I ever have before! 🤘 well did it a second time and beat my score by over a minute! Hit 100 DU in 1:07!!!!
5
2
👊
Theresa Rosenquist
👊
Cody Stelmach
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Erin Briggs
Garage
Chipper: 800 run, 21-15-9, HSPU, C&J (65lbs), Ab-mat Situp. 800 meter run. 19:10. C&J EMOM - every 2 for 12 at 125.
2
0
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Grace Adler
Yesterday’s hero wod
4
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Jennifer McFall
2 mile run
4
0
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Liz LeCaptain
Made this into a partner waterfall WOD with Mama LeCaptain - she had fun
she hates burpees
4
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Pauly VanderKelen
Hero Workout "Bell" from 2-7-20 complete in 8:17
DL: 11-10, Pull-ups: 8-7, Front Squats: 9 UB / OHS triples @ 135,185,205,215,225,235# / 5x5 200# Sandbag Squats / 12 200# sandbag triple extensions / 400 meter sled push with 135# on the sled / 1.) complete on 4-13-20 in 5:17.
0
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Sylvia C
1.) 5x5 strict weighted pull-ups (15#) + 5x15 obliques ✅ 2.) 3x5 strict pull-ups + 3x10 hollow rocks + 3x10 v-ups ✅ 3.) 4.46 mile run (34:09/7:39 average) 4.) 20EMOM: odd = 25 dubs, even = 5 strict pull ups/strict HSPU/5 push press (95#)
2
0
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Theresa Rosenquist
8:14**
**sub’d 3x SU; SuperSet BP/Gob.Sq -> HSH/HSPU progr.
3
0
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Tina Schmidt
5:23
0
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