Thursday, December 14, 2023
1 Step Forward, 3 Steps Back
Skill/Strength:
Every 2:30 for 5 Rounds
3 Overhead Squats
-Start around 80% and add load each round
Metcon:
2 Rounds
7 Ring Muscle Ups
10 Alt. Front Rack Lunges 155/105lbs
9 Bar Muscle Ups
10 Power Cleans 155/105lbs
-Rest 2 min between rounds
-Scale BB weight to go unbroken on lunges
-Scale RMU to Pulls+Pushes
-16 min cap
Accessory Work:
For time
45 Strict Handstand Pushups
45 Strict Ring Dips
45 Hand Release Pushups
Mobility:
3 min quad smash per side
3 min hamstring smash per side
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Chelsea Sherman
10:30 total- no 2:00 break
Jumping BMU, pull-ups/ring dips. 85# ohs (probs not 80%) idk I showed up today 🤷♀️
16
0
David Rueckl
Showed up
Overhead squats 55#
10:48 ring rows push ups, 85#
Humbled again, but did what I could. Moved forward 30’
13
0
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gym crimes entry #1
chalked up for ninja roll-ups. oh sqt went ok. negative pull ups. assault runner.
8
1
😂
Eric Hansen
9:25 mod
No break, 135#, ring mus = burpee pullups w/ 7 extra pushups, box bmus
14
0
Grace Adler
2:42/2:41
Strict pu and hand release push up for RMU, back rack lunge 55#, ring pull up and push up for BMU, 55# PC. OHS 65/75/80/80/80#.
14
0
Heidi Jones
9 something
35-60# OHS .. yikes, haven't done these in a LONG time. Metcon: 55# bar / Front Squats / Banded Ring Dips & Pushups / Jumping BMU
10
0
Jenny Wesolowski
OHS 65-90# (1 rep at 90#)
90 was most I’ve ever done for OHS! Lost the stability after first rep. Evalyn didn’t want me to do the metcon. Overall got the work done. Scaled to 7 burpee pull-ups, 85# bar but switched to bw lunges after a few since si joint started to act up. 9 ring rows/dips.
12
0
Katie VanDomelen
3:16/4:39 65# 1st rd / 85# 2nd rd
Ring rows/jumping pull-ups,
Up to 70# overhead
12
0
Kevin Hansen
2:14 // 3:25 (sub’d DL for lunges knees not so good)
205-255 OHS ( 255# is also my 1rep 🤷♂️) // clean technique drills
14
0
Krystal Lowney
3:31/3:42 85# push/pulls
OHS to 95# (gotta prepare for those 95# OHS in the 12 days of crossfitmas!)🎄
15
0
Liz LeFevre
13 something 💁♀️ - RX weight. Scaled gymnastics. Thanks for the help Justin with the banded BMU👌🏼
OHS- #105
14
0
Megan Johnson
3:05//3:09, 8:14 overall w/ break
Ring dips/rows, BMU w/ perch, 75# barbell
OHS started 65#, worked up to 92#/90# on the last round (1 at 92, failed a couple, then got the last 2 at 90#!)
OHS still make me nervous, so I’m taking it as a win!
6
0
Sylvia Christensen
5:55/7:21
125-155 ohs. 7 strict pull-ups + 14 push ups for MUS. Bar muscles completely fell apart
14
0