1.) Ih Dee ought
30 minute cap
Run 3 miles
100 cal AirAssault
2.) 15 minute EMOM 1 Clean & Jerk @ 75%
*3.) for time:
15-12-9
Overhead Single Arm Dumbbell Squat 80/50lb
Weighted Pull-up 50/35lb Dumbbell
*4.) not for time:
Bench Press 5-5-3-3-3, add load each round
10 Reverse Hyper after each set
*5.) CrossFit HQ WOD 170521
3 rounds for time of:
Row 250 meters
65/45lb. squat snatches, 12 reps
21 push-ups
30 minute cap
Run 3 miles
100 cal AirAssault
2.) 15 minute EMOM 1 Clean & Jerk @ 75%
*3.) for time:
15-12-9
Overhead Single Arm Dumbbell Squat 80/50lb
Weighted Pull-up 50/35lb Dumbbell
*4.) not for time:
Bench Press 5-5-3-3-3, add load each round
10 Reverse Hyper after each set
*5.) CrossFit HQ WOD 170521
3 rounds for time of:
Row 250 meters
65/45lb. squat snatches, 12 reps
21 push-ups
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Amanda Zeamer
Stuff
100 cal on air assault, 4 rds of tempo 5 sec hold kb squats, ring rows, ring dips, and mb v ups.
8
0
Angel Anderson
Stuff
100 calories on assault bike. 4rds of 10 tempo kb squats w/ 5 sec pause, 10 ring dips, 10 ring rows, 10 medball v-ups. 100 clam shells.
6
0
Ashley Bourgeois
32 cals.. 3 mile: 25:10
Emom 75#. That rain was quite the motivator! βοΈ
7
0
Brittany Nohr
60 cal 24:36 run
135# c&j oh db squat ec done with 35# and unweighted strict pull-ups
7
0
Chris Ness
22:58 π 100 cals at 30:00 π΄Right at the buzzer! worked up 250 c&j
9
2
Lauren Kalil
26:19 run, 26 cals
85# for C&J... EC dumbbell squats and PU...row snatch and push up shit... worked on some butterfly pull-ups
9
0
Liz LeCaptain
26:46 + 25 cals ^85# C&J
didn't get wet, Nothing hurts, Wasn't exhausted, Best workout ever π³
8
0
Marcie Kyllonen
6?7 rds + 2 body ring rows
5/21/17 wod...10 ring rows for rope climb/85# PC
6
0
Pauly VanderKelen
Olympic Weightlifting
Plantar fasciitis in my left heal prevents me from running until it heals :( Snatch triples @ 95,115,135,155,165,175, & 185# failed 3 times @ 195 / C&J triples @ 135,165,185,205,225, & 235#
0
0
Theresa Rosenquist
π€’π€’π€’
44 Cals: 6 mile bike (24:00) > PSn v ClJk (Shldr): #72. PEC: "abmountain" (N4T!)/WFSq
10
0
Ty Krueger
30:12 total time (93 cals at 30min)
AM: 22 min: 3-mile; 275# clean and push jerk 15-min EMOM PM: HQ row, Snatch, push-up wod -6:00; DB OHS/pull-up workout - 12 min
15
0
Tyler Shaw
All in all today was a good day. Really soul clensing
Sorry forgot. Clean and jerked like an fing boss
12
1
Oooh-Kay...
Zach Truett
Ih dee ought? Lol at the crib this morning 29:32
11
1
Proud of you for running. ππΌπΊπΈ