Thursday, May 25, 2017
Falling to Pieces
If you’ve noticed I’ve been adding CrossFit HQ workouts to the programming. Usually they look pretty fun and I know myself if I have a little spare time I like to hit them up every once in a while. Remember we always have lots of new faces so be sure to introduce yourselves to someone you don’t know. It is a really nice thing to do and is appreciated by the newbs (or at least it’s appreciated by me:) Murph is this Monday and if you’re worried about not being able to do it all by yourself it is perfectly acceptable to find yourself a partner and complete it as a pair. The only important thing is you show up and do it! We will be running a rolling schedule from 8-11am. Last time to start the workout is 11.
Have a great Thursday.
Have a great Thursday.
Yolk!!! 😂
1.) Every 2 minutes for 5 rounds 10 Strict Press @ 50% 1Rm
2.) Falling to Pieces
5 rounds
10 Pull-ups
10 Deadlift 225/155lb
10 cal Row
*3.) Clean & Jerk
5 1 @ 60, 65 & 70%
3 1 @ 75%
2 1 @ 80%
1 1 @ 85%
*4.) 5 rounds
20mYolk Yoke, 45/25lb
10 GH Raise
*5.) CrossFit HQ WOD 170525
3 rounds for time of:
20 one-legged squats with a 45-lb. dumbbell, alternating
30 GHD sit-ups
2.) Falling to Pieces
5 rounds
10 Pull-ups
10 Deadlift 225/155lb
10 cal Row
*3.) Clean & Jerk
5 1 @ 60, 65 & 70%
3 1 @ 75%
2 1 @ 80%
1 1 @ 85%
*4.) 5 rounds
20m
10 GH Raise
*5.) CrossFit HQ WOD 170525
3 rounds for time of:
20 one-legged squats with a 45-lb. dumbbell, alternating
30 GHD sit-ups
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Amanda Zeamer
12:28 rx
35# strict press, clean and jerk ec 75-105#, 100 cal on air assault, 100 ab mat sit ups
15
0
Brett Kohout
10:44 @ 205#
Not having the 🦋 yet Is a real time suck. SP 85# 1-2, 65# 3-5, 75# just right
8
0
Grant Soletski
9:18
Sammy S showed me how it was done today. Well done young man.
23
2
Jamie Kemen
14:30, 135 DL
Avocado hand made that rather painful. 😩 Banded PU. Strict press at 45 for (2) and 35 for (3).
14
0
Jenni Phillips
11:15 145#
SP 50#, did the ghd/pistol not for time , CJ extra credit up to 105#
17
0
Laura VanderKelen
9:37 rx
Sp 45#; clean and jerks 95-130#; yoke/GH ec done, 15s on the yoke
6
0
Lauren Kalil
13:38 RX
Stupid single pull-ups need to stop! 55# on strict press... EC clean and jerk and some handstand walks
14
1
With you on the pull ups 🔓🦋
Pauly VanderKelen
7:08 - Needed to set up a different rower during the workout because someone took mine :(
PUs - 3x10 & 2 sets of 6,4 / Strict press - 3x10 @ 115#, 2x(8,2)@105# / C&J triples @ 135,165,185,205,225# / *4.) from Monday complete in 6:06 (100 DUs, 50 kipping HSPUs, 100 DUs)
2
0
Theresa Rosenquist
13 flat**
I think my rower was broken 'cuz I was working harder than it said. 😁 Sub'd #75 BOR (hammy!) otherwise as rx'd. DB SP@#17.5, 100 HR & 40 Pushups.
17
0
Yvonne Otero
14:32, 75#, black band
SP 30# "Hi, my name is Yvonne. I like to party."
17
2