Next Monday, Labor Day, the gyms will be closed for classes. East gym will be Open Gym from 8am-Noon.
Metcon:
6 rounds, each round for time
18/14 Row Calories
13 Thrusters 95/65lbs
8 Bar Muscle Ups
-Rest 2 mins between each round
-37 min cap
Mandatory Mobility:
3 min lat smash per side
3 min rear delt smash per side
Optional Additional/Alternative Work:
Every 2 min for 8 Rounds
2 Banded Deadlifts at 62%
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Alex Ebert
35:51rx
Might have come out to hot… 2:50/4:14/4:02/4:39/5:06/5:00.
Accessory deadlift at 255#
20
0
Carrie Schatzman
31:25 scaled; 10 thrusters- 2rds@55; 1@60; 2@65; bird perch jumping bmu;
0
0
Cass Baier
Remembered shoes, didn’t get hurt and completed a scaled version of the workout ✅
17
0
Danielle Stelmach
Capped 2 BMU round 6 *banded BMU green/thin red band
3:48/4:15/4:49/5:18/5:03/capped (tried to focus on good form with the BMU, which slowed me down) | HSPU work- negatives & ab mat
10
0
Ian Wilson
Fun, Friends, & Fitness
Paced zone 2.5, 28:10, Fun morning!! Fastest round 2:27, slowest round 3:35
17
0
JORDAN MAGGLE
WOD @ CF Green Leaf - 17:26 R(x)
15 rounds for time - 6 24” box jumps, 8 Russian KB swings @53#, 10 hollow swings
18
0
Jordan Teague
32:56, adapted
10 cal bike (minimal umpf), 10 Strict Press @ 50# + 10 banded leg extensions, 8 ring rows/dips
13
0
Megan Johnson
29:13, scaled to 10 thrusters at Rx weight, 5 BMU from box
2:47/3:07/3:18/3:23/3:20/3:18
10
0
Mel Sanders
Consistently slowed 33:34 sc
3:24/3:44/3:48/4:00/4:09/4:29 | 10 thrusters, box bmu 30"
17
0
Pamela Gehl
36:30 scaled
55lb barbell, BMups off box, tried to stay around 4-4:30 per round had to scale no. of BMups to get done.
8/6/4/4/4/8
18
0
Sylvia Christensen
32:04
2:31, 3:15, 3:37, 4:00, 4:09, 4:33.🥴 First round BMU were unbroken which explains the massive time differences 😆 then it was 6/2 and 5/3
13
0