Skill/Strength:
Every 2 min for 7 Rounds
1 Squat Clean+2 Split Jerks
-Start at 60% 1RM Split Jerk and add load each round
Metcon:
3 Rounds
5 Farmer Carries 2×70/50lb DBs (25ft down and back=1)
15 GHD Situps
-10 min cap
Mandatory Mobility:
3 min quad smash per side
3 min forearm smash per side
Optional Additional/Alternative Work:
3 Rounds for quality
5 Deficit HSPU Negatives
6R/6L Single Arm Seated Kettlebell Press, pick weight
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Bradley Boockmeier
4:15. Cody walks really fast. I can imagine going to Disney World with him would be a nightmare.
Cleans up to 225#. Moved so easy today! 🎉
15
2
Cody Stelmach
3:49 rx // Clean complex at 60%
Accessory work for hspu// 14 min AMRAP: 12 cal ski-5 strict pull-ups-10 pushups -15 air squats -12 cal bike -1 legless rope climbs (5 rounds, last rope climb just after buzzer)
13
0
David Rueckl
6:07 70# kettlebell GHD past //
Participated in the c&j
Showed up and moved forward 30’
13
0
Ian Wilson
Fun, Friends, & Fitness
200 felt fine, 3 rounds were fun and easy. Big group - fun morning!
14
0
JORDAN MAGGLE
WOD @ South Hall CrossFit (Buford GA)
Skill work on clean progressions to start. METCON: 2 rounds of 20 cal row, 5 PC @ 185, 16 cal row, 4 PC @185, 12 cal row, 3 PC. Side note: the high school football stadium here was built for $62 million! Nicest high school stadium I’ve ever seen.
13
2
Pauly VanderKelen
DL: 10 reps @ 155,225,275,315, & 6 reps 365#
3x12 Overhead Tricep Extension with a 125# barbell alternating with 3x12 Strict Straight-Leg Raise to the bar while wearing 2.5# ankle weights and 3x12 Preacher Curl with a 105# EZ Bar / 3x12 V-Grip Tricep Pushdown @ 95# alternating with 2x20 Reverse Curl & 1x20 Hammer Curl with 40# dumbbells.
0
0
Theresa Rosenquist
6:30
Only sc’d to #45s. My poor lil’ hands! JTP - “y’all can run ya know.” Me - “Ummm yeah, I don’t want to drop these on my toes!” Clns: 65-90 (rusty!) & DB SA SpJks @ 20}x7 (super rusty!) 130 cal BikeErg pre/115 cals post.
10
1
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