Skill/Strength:
Every 3:30 for 3 Rounds
10 Back Squat at 70% 1RM
Metcon:
5 Rounds
18/14 Cal Bike
8 Devils Press 50/35lbs
8 Strict Handstand Pushups
Accessory Work:
8 min EMOM
Odd: 8 L/8 R Double Kettlebell Front Rack Reverse Lunges, pick load
Even: 15 Banded Good Mornings
Mobility:
2min Trap smash
2 min couch stretch each side
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james macco
Unfettered by the constraints of the clock. Just a good flow day. Namaste.
BS @ 205#. Looking forward to a PR soon!
12
0
Jenna Decker
18:15
45 + abmab HSPU, #25 dumbbell. Squats @ 145. Mike is gonna be my judge for the CrossFit open.
10
2
Mark Garr
Rest day
Hi GB CrossFit I'll be back next week I'm out due to being sick. Merry Christmas everyone
15
2
Mel Sanders
#MOMLife
BS 135# | took care of the bloody blanket and the kids, happy hump day
14
0
Mike Taylor
Basement
4 rds for time- 11:50–10 alt db snatch 75lbs—3 wall walks—5 strict pull ups—12 ghds
14
0
Pauly VanderKelen
Front Squat: 5@135, 4@185, 3@225, 2@275, singles @ 295, 315, and 325#, then 5x5 @ 235#
45 second Front Rack Walk-out @ 315# / Bar Hang for 1:15 / 5x12 Ab Roll-outs wearing a 52.5# weight vest and kneeling on (2) 55s, (1) 45, and an AbMat alternating with Wrist Curls with 25# dumbbells / 5x12 Calf Raise @ 185# alternating with 5x10 Shoulder Raise with 25# dumbbells.
1
0
Theresa Rosenquist
😵💫18:25**🪦
💀🪦 & stayed on the floor to eventually do some mobility. **Scl’d w/: #40 KBS🪆& Def. Push-ups. BS @ #85/95/105 #Advil!!!🙏
0
0
Toni Wilson
Capped with 3 hspu left
Casual workout, 25# dp, kipping hspu with 25# plate, two sets of bs at 155#, lower back said no to 3rd set
15
0