1.) Every 3 minutes for 15 minutes 10 Back Squat, add load each round
note: this is not zero pause but cannot be racked until all reps are complete
2.) Under My Skin
Row 500m
20 Hang Clean 155/105lb
Row 500m
20 Alternating Front Rack Lunge 155/105lb
Row 500m
*3.) 5 rounds
10 Bench Press 185/120lb
10 Strict Pull-ups
10 GHD Sit-ups
*4.) 3 rounds, for time
40m Yoke, men 45 25lb plates/women 25lb plates
40m Handstand Walk
*5.) CrossFit HQ WOD 170601
10 200-meter sprints
Rest as needed between efforts. Post best and worst sprint
note: this is not zero pause but cannot be racked until all reps are complete
2.) Under My Skin
Row 500m
20 Hang Clean 155/105lb
Row 500m
20 Alternating Front Rack Lunge 155/105lb
Row 500m
*3.) 5 rounds
10 Bench Press 185/120lb
10 Strict Pull-ups
10 GHD Sit-ups
*4.) 3 rounds, for time
40m Yoke, men 45 25lb plates/women 25lb plates
40m Handstand Walk
*5.) CrossFit HQ WOD 170601
10 200-meter sprints
Rest as needed between efforts. Post best and worst sprint
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Andy Frelich
slower than nate....and tina...and rachael...but prolly faster than grant
285lbs
15
4
Yeah that's probably true. That workout roughed me up.
But did you catch any π???
Yeah that's probably true. That workout roughed me up.
^^π
Antonia Shanle
Home WOD this AM
Steady 15 min amrap: 5 strict T2B 50 DU 200m run 20 front rack lunges See ya next week!π
23
0
Chris Ness
Up to 275 13:23 RX no legs
15
2
Hannah Fameree
11:39 @ 65#
Just realized that I accidentally started at 50% of my FS PR... so 80-100# for the BS. Should have gone heavier!
8
0
james macco
14:35. Started RX then quickly went 135
225 @ 6 for bs. Ec of bench press, stick pull-ups, ghd
4
0
Laura VanderKelen
8:57 - scaled to 1/2 mile assault bike instead of row, no cleans, back rack lunges @ 105# x2
Back squats 85-135#; 75 ghds & five 1 min planks
11
3
Thanks Rachel! Good to be back, even if it means modifying lol.
I'm happy you're backkkkkkk and healing!
Great job Babe!
Lauren Kalil
11:43, scaled to 85# super sore today
BS 105-180#, EC sprints slowest 43 seconds fastest 40 seconds
17
0
Liz LeCaptain
12:00 85# // ^85# - 150# BS
Hammys are feeling it after the SLDL yesterday π³
12
0
Michael Green
11:23 115# hang squat snatches.
BS ^255# X 10, Bench session with Paul and Grant ^205#
16
0
Nate Hall
10 or 11 and change - faster than Andy
^ 315# x 10 BS/ 10 sec air dyne 20 sec rest
21
0
Pauly VanderKelen
10:11 (4x5 HPC / 12,8 Front Rack Lunges)
HBBS - 10 @ 135 WU, 185 WU, 205,225,235,245,255# / Lenard from yesterday - Did 5 singles for strict deficit HSPUs at the beginning with high parallettes and a thin foam piece for my head. Finished the 66 push-ups with 9:00 minutes left. Could not complete any more strict deficit HSPUs because my shoulders and triceps were burnt out. Must get stronger with these!
0
0
Rachael Salata
9:01
BS 215x10
23
2
rob smith
11:17 rx but 0.5 mile ass bike
that was so much heavier than it read...hpc 4/3/3/3/3/2/2 lunge by 5s back squat 95/115/135/165/185 went light
9
0
Theresa Rosenquist
11:33**
**scl'd @#75, modified w/ HPCl & #20 DB Box step ups (hammy!!), BS: #75-115 (conservative, pissy knee). EC: 4Γ{10 BP/10 S-T2B/10 evil wheels/10 BB bridges & Hold.
12
0
Tina Schmidt
10:52; BS up to 175#
Rachael MIGHT have been getting off the rower as I got on for my last row.
22
4
Fresh breeze was amazing!!!
It really was. You're welcome.
πDid you remember to take that 20s off your time?
BUT the real question here is would anyone have survived without that fresh breeze rolling in?