1.) Tabata
20 seconds Max Effort 10 seconds rest for 8 round each
20 seconds Max Effort 10 seconds rest for 8 round each
A.) Air Dyne
B.) Row
C.) Burpee
note: go directly from the last tabata to the c&j, no rest
note: go directly from the last tabata to the c&j, no rest
2.) 7 minutes to find 1RM Clean & Jerk
*3.) 7 minute cap
5 rounds
20 Power Snatch 75/55lb
6 Bar Muscle Up
Note: stop at 7 minutes no matter what!
Note: stop at 7 minutes no matter what!
*4.) 10 minute EMOM
Odd 12 Toes to Bar
Even 12 GHD Sit-ups
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Amanda Zeamer
Row 40, air dyne 45, sit ups 114, burpee 37
No clean and jerk pr tied old one and blaming shoulder
18
0
Angel Anderson
Tabata βοΈ
110#C&J (5# PR) I'll take it after a month off!
4
2
Ashley King
140# c&j PR
EC: power snatch/bar muscle ups. Got 15 snatches in 3rd round. Played around with toes to bar, handstand walks, strict HSPU
19
1
Nice job!
Brittany Nohr
54 cal row 50 cal bike 89 sit-ups 41 burpees 160# c&j 5# pr
165 with slight press out after time but still taking it as a crossfit pr and completed Sunday's barbell.
2
0
Cassie Christianson
55/53/50
C&J 165# .. missed jerk at 175# E.C. 2 rds + 13 snatch. Strict hspu's, sets of 3. HS walks
16
0
Jennifer McFall
tabata completed
Clean and jerk 125lb ( 10lb pr) attempted 130lb and dropped in in the hole. Also did bullet point comp 1st WOD completed 7 rounds ( emon: odd 9cal row add 1 cal per round. Even 12 squats and 30 single unders
7
0
Kate Mantz
Tabata β π
75# C&J
19
2
Laura VanderKelen
53 air dyne/52 row cals/50 burpees/98 sit-ups
150# c&j (10# pr); 1 round + 20 power snatches in 7 minutes; emom done rx
8
0
Omar CruzRivera
Airdyneππ» ; Row 730m; Burpee 48; sit-ups; 80
C&J 225 pr ππ»20lbs Clean 230 *3.) 7 minute cap 2 rds + 7/ of 20 Power Snatch @ 75 & 6 Bar Muscle Up
6
0
Pam Bozec
?/90/39/32; 85#
Airdyne monitor not working, second round was amsu; xtra credit T2B & GHD
17
0
Paul Mantz
I did stuff push pressed 215.
My new years resolution is to get under the bar,
18
0
Pauly VanderKelen
Before class - Snatch EMOM15 @ 165# & C&J EMOM15 @ 215#
Tabata - Started with burpees (7 per round), then GHD sit-ups (9 per round), Airdyne (84 cals total), Row (65 cals total) / C&J - 135,185,205,225,235,245# / *3.) 2 rounds + 10 power snatches @ the 7 minute time cap / *4.) EMOM10 complete UB :)
0
0
Reagan May
140# CJ 5# PR π€
These baby giraffe legs are getting stronger ππΌ
6
1
Nice job!