1.) Wes
For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24/20in. box
3 cleans, 185/135 lb.
Then, run 800 meters with a 25-lb. plate
note: this is a CrossFit HQ WOD so the clean is however you want.
*2.) Every 2 minutes for 12 minutes 5 Deadlift with a 5 second pause on top, add load each round
*3.) Max Effort Yolk Carry in 7 minutes 45 25/45
*4.) 3 rounds
10 Back Extension
15 Hip Extension
For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24/20in. box
3 cleans, 185/135 lb.
Then, run 800 meters with a 25-lb. plate
note: this is a CrossFit HQ WOD so the clean is however you want.
*2.) Every 2 minutes for 12 minutes 5 Deadlift with a 5 second pause on top, add load each round
*3.) Max Effort Yolk Carry in 7 minutes 45 25/45
*4.) 3 rounds
10 Back Extension
15 Hip Extension
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Amanda Zeamer
40:56
That run blew (may have walked most of the second run) rx plate run, banded strict pull ups, rx bbj, and 115# cleans
10
0
Ashley Peterson
26:07 subbed 1000m row for run
Can't wait for this stupid knee to be better! I wanna run and squat! Lift heavy to lift heavy!!!
0
0
Brittany Nohr
39:18
135# power cleans, 2 red bands for pull-ups, 185 deadlift ec, hip and back extension ec done
2
0
Derek LaBonte
29:13
6 rounds power, 8 rounds squat. Floooooooooowwwwwww sesh style
24
1
And you were still that fast?! Gross
Jenna Hanson
33:54
Row, green band for PUs, 85# PC... had to keep up with Tina so I could use her board to count my rounds 😉👍🏼
18
1
Teamwork!
Kimberly Nault
29:23
Bike 1 mile vs run, 14#wb sit-ups vs pull ups, air squat box jump vs burpee box jump, 115# cleans
16
0
Krystal Lowney
39:02 110# (but all strict PUs!)
Other than running with a plate, that was kinda fun!
20
0
Paula Soletski
20 min eliptical. Arm weight machine stuff.. Hspu practice:. Got 2 kipping next to palm tree..
5
0
Pauly VanderKelen
30:08 power clean singles
*2.) 135,185,205,225,255,275# / *3.) 90 meters completed in 7 minutes. Went past 100 meters after time expired. / Experimented with UB K2E,T2B,BMU from Saturday EC. Not successful at this time. More practice needed.
0
0
Theresa Rosenquist
42:00**
6:00 Standing climb (SpinBike), thin BA-DHPU/16" box steps/#85 PCl (wrists needed perfection v. load). EC: 3 Rnds {15 GH-HE/15 GHSU/10 GH-BE/5 BP (#75-80)/60" HSH.
20
0
Yvonne Otero
40:33
bike instead of run, black band pu's, mix of box jumps and step overs, 75#
17
0