1.) Every 2 minutes for 14 minutes 7 Back Squat, add load each round
2.) Ying or Yang
5 rounds
21 Pull-ups
21 Wallballs 20/14lb
*3.) AMRAP 8 minutes
3 Muscle Ups
20 GHD Sit-ups
*4.) Every minute on the minute for 20 minutes
1 Snatch @ 70-80% 1RM
Note: pick one weight and stay with it entire 20 minutes
2.) Ying or Yang
5 rounds
21 Pull-ups
21 Wallballs 20/14lb
*3.) AMRAP 8 minutes
3 Muscle Ups
20 GHD Sit-ups
*4.) Every minute on the minute for 20 minutes
1 Snatch @ 70-80% 1RM
Note: pick one weight and stay with it entire 20 minutes
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Alli Nowak
15:57
switched to ring rows once hands tore & KBS for bad hip. Only up to 95# on squats because of hip and kneeππ»
7
0
Alyssa DeNoble
14:27. That did not go well...the heat and the damn wb got the best of meπ
Bs 105-165#. Snatch emom 95#
5
0
Amanda Zeamer
3 rd plus 21 pull ups
was determined not to use a band, 12# wb, bs up to 100 probably could have went heavier, row session later
17
0
Angel Anderson
23:28
Blue and green band pull-ups due to elbow being stupid, and 12# wallballs. Backsquats up to 105# and they felt really good!!!
5
0
Anna Schumacher
12:43
Back squats from 185# to 240# That workout hurt my feelings and my hands.
14
0
Ashley Peterson
9:44 RX bitches! Man, it's been a long time.
Up to 185# bs
12
3
Carli Stueck
27:04 14# wall ball, Bs up to 170#
Did pull-ups w/bands for 3 rounds and switched to ring rows for last 2, just mentally was not there today.
4
0
Charlie Spry
16:39, sub mix of GH raise and GH sit-up for pull ups cause I tore last week.
BS got 6th round at 305. Jumped to 405 for 7th round and got 4. #BeAggressive #400lbsquateveryday
6
0
Derek LaBonte
Sub wall balls for strict shoulder press at #55 9:30
Bent over row for squat #135
7
0
Laura VanderKelen
15:13 rx
Back squat up to 155#, did 8 min am rap with ring dips instead of mu - 4 rounds, 20 min snatch emom at 75#
9
0
Pauly VanderKelen
85# weighted pull-up PR
Had every intention of doing the programming today, but my hamstrings were too tight from Saturday's lunges. Trying to avoid injury. EMOM 5: 10 C2B / AMRAP 8: 5 rounds / 5x6 Ring dips with a 45# plate on the weight belt
0
0
Theresa Rosenquist
19:20 (scl'd)
#10 WB. I'm w/ Tina, WB are saddening. π BS: 125#Γ7, W/up: 10 min bike/3Γ{push/sit/sq/back/dip/shoulder/tgu/
12
0
Tina Schmidt
11:33 Rx/10 foot line. Back squats up to 195#
Wall balls make me sad. I bet the other Crossfit gyms wouldn't make me do wall balls!
17
4
Laughed!
The other crossfit gyms don't do everything better, but they do give free shirts, snacks and balloons.
Elite athlete
Balloons! I love balloons! I do NOT love wallballs