1.) 10 minute EMOM
Odd 10 Front Squat 95/65lb / 5 Pull-ups
Even 10 Push Press 95/65lb / 5 Chest to Bar Pull-ups
2.) 2014 Ice Bowl Final
Ascending Ladder
1-2-3-4-5-6……..
Deadlift 315/215
Muscle Up
5 minute cap
*3.) Snatch
3 @ 60, 65 & 70%
2 @ 75 & 80%
1 @ 85% & 90%
*4.) In 10 minutes 1 attempt for 15 Unbroken Clean & Jerk
note: once you pick your weight and start there is no going back. If you succeed and get 15 UB C&J’s you have a total and if you don’t well you don’t have a total then. be smart with picking your load and you can make corrections next time this is on the white board. You can rest anywhere but on the floor and on your back.
Odd 10 Front Squat 95/65lb / 5 Pull-ups
Even 10 Push Press 95/65lb / 5 Chest to Bar Pull-ups
2.) 2014 Ice Bowl Final
Ascending Ladder
1-2-3-4-5-6……..
Deadlift 315/215
Muscle Up
5 minute cap
*3.) Snatch
3 @ 60, 65 & 70%
2 @ 75 & 80%
1 @ 85% & 90%
*4.) In 10 minutes 1 attempt for 15 Unbroken Clean & Jerk
note: once you pick your weight and start there is no going back. If you succeed and get 15 UB C&J’s you have a total and if you don’t well you don’t have a total then. be smart with picking your load and you can make corrections next time this is on the white board. You can rest anywhere but on the floor and on your back.
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Adam Shirek
5/5 deadlifts did jumping muscle ups
Did emom missed a couple pull ups near the last couple rounds and did snatch work
17
0
Alli Nowak
Open gym
EMOM with no pull-ups; 50 abmat sit-ups; 15 unbroken C&J @ 55#.. all hand could handle
5
0
Amanda Zeamer
Stuff
10 min of sprints, snatch extra credit to 80, core class taught, 50 db power snatch at 20#, accessory work,
8
0
Amy Zynda
Round of 4, MU attempts from a box. 175# DL
EMOM was ugly. 30" box jump PR during open gym
15
1
🏆🥇👊💪😎👏
Betsy Soletski
5/5 DL. 175#. Dips on = bars
55# for EMOM + purple band for c2b except last 3 were on my own!
11
0
Brian Toole
Present. Scaled. Tired.
1out of 7 DL Sub Push ups. 1DL 2PU's, 2DL, 4PU's, 3DL-6PU's and so on. missed 2 rounds of EMOM. Nice little 45 Burpee warm up courtesy of Justin.
10
0
Cindy Opichka
3/5 MU progression
185 DL, green band MU progression. EMOM: 65#, green and red (green and 2 reds at the end), missed 1 C2B at timecap.
14
0
Grace Adler
1/5 DL @205#
1 unassisted MU attempt each round/rest on box; EMOM completed (most FS above //-sore knees)
9
0
Grant Soletski
well I missed 1 C2b but finished the rest and I really need to warm up bodyparts better before a workout
9
0
Jordan Heider
4/5 DL, MU attempts (very close)
made it through most of the EMOM but fell behind on pull-ups
9
0
Justin Peterson
2/7 Muscle ups (6+2MU)
That was a rude awakening coming back to CrossFit.
12
1
Welcome back homie!
Kate Mantz
6 + thru 6 MU (75#, MU progs from floor doubled amounts)
emom was rough. 45# / pull ups; some jumped from box, some kinda pull ups, some kip swings :/
8
0
Krystal Lowney
I was there and I tried hard.
Lots of mods.
15
1
LOL..you just summed up all my CF wods :)
Laura VanderKelen
2 muscle ups! 3 fails, 3/3 deadlifts at 185#
10 minute emom done rx, all rounds finished; snatch 65#-105#
3
0
Nate Hall
MU practice or not so much
All rds complete strict pullups
13
1
You would do strict PUs
Pauly VanderKelen
5 rounds + 5/6 DL
All rounds of the EMOM complete with approximately 30 seconds of rest each round. Snatch work up to 1 @ 175# (My back was lit up)
1
0
Rachel Meyers
3/5 jumping MUP, hard time with the dip. DL #125 should have gone heavier
The EMOM was a disaster. EC snatch up to #70
12
0
Sylvia Christensen
EMOM donzo | DL (MU attempts)
Beware of razor blades in the parking lot 😬 RIP tire number 2
4
2
Theresa Rosenquist
5/5 scl'd MU
Rx'd wgt/J-MU to support. EMOM: #55 box sq/butterflies!/some CTB, some throat to bar. Post: KBSn/HSH/GH-HE/GHSU
12
0