1.) 15 minutes
10 Free Standing Handstand Push-ups
note: scale with 10 tri-pod to headstand
10 Back Extension
10 Strict Barbell Press with a 10 second hold overhead
note: pushing that barbell through the roof
2.) Skin n Bones
3 rounds
30 cal AirAssault
20 Push Jerk 115/85lb
10 Muscle Ups
*3.) 12 minute AMRAP
25 Double Unders
1 Axle Deadlift 315/225lb
*4.) Bench Press 5-5-3-2-2-1-1
note: rest as needed and start around 60% 1rm
*5.) CrossFit HQ WOD 170606
Clean and jerk 5-5-3-3-3-1-1-1-1 reps
10 Free Standing Handstand Push-ups
note: scale with 10 tri-pod to headstand
10 Back Extension
10 Strict Barbell Press with a 10 second hold overhead
note: pushing that barbell through the roof
2.) Skin n Bones
3 rounds
30 cal AirAssault
20 Push Jerk 115/85lb
10 Muscle Ups
*3.) 12 minute AMRAP
25 Double Unders
1 Axle Deadlift 315/225lb
*4.) Bench Press 5-5-3-2-2-1-1
note: rest as needed and start around 60% 1rm
*5.) CrossFit HQ WOD 170606
Clean and jerk 5-5-3-3-3-1-1-1-1 reps
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Alyssa DeNoble
Saw Andy get 2 ring mu's. It was awesome!
If anyone finds my mu's let me know!
16
0
Amanda Zeamer
27:47
Rx weight, muscle up progressions and dips for muscle ups. That was rough
11
0
Andy Glawe
20 pj @23min cap, 95#
2 muscle up complete, 1st ring mu ever
25
7
CRUSHED IT!
πππ
Nice job on your first MU Andy!!
Proud of you Andy!
Yay!
π€π€
Congrats!!
Bryn Odberg
13:56
Trainer bar push jerks, DL instead of MU. Anyone have a good shoulder to spare?
5
0
Cassie Christianson
Got 5 free standing hspu with 1 mat
Tried to WOD .... Shoulder wasnt having it
6
0
Chris Ness
25:22 RX most mu pr. #crossfit #girlswholift #11:30crew #extracreditgroup
12
5
Nice Mu pr ππ»ππ»
But do you have a strong bond?
We love Chris!
The strongest
#inviteonly
Cindy Opichka
23:58
I NEVER WANT TO DO THAT AGAIN!!! Bike monitor only gave me 6 Cals after 3 min of pedaling....please tell me it was broke!! Did 3 min rounds on bike, 65# push jerk, my transitions, ring dips...saw Jesus!π
6
1
Justin fixed your bike. It definitely was the bike.
Kate Mantz
π€Έπ»ββοΈfree standing HSPU (T witnessed)
Eternal air assult damnation β οΈ
14
1
They were beautiful!!
Laura VanderKelen
17:05 - 30 cal assault, 25 GHDs, 10 push jerks @ 65# for 3 rds
Some squats. 2 mile run 15:34
5
0
Liz LeCaptain
22:07 RX MOD MU // 2 + full back extension
Worked on DUs - I have the lash marks to prove it π
6
0
Marcie Kyllonen
16:19 65# PJ/ring rows + ring dips
amrap of 10 air squats/10 prego burpees/10 cal's airdyne
6
0
Theresa Rosenquist
27:10**
#65 PJk, MMU + RD & pretty sure my Assault bike was spinning thru mud. πβ οΈBP: 65-85
0
0
Timm Uhlmann
30 mile bike
Saw a bunch of biking inside. Went outside instead and up and down East and Fox River trails instead. still counts?
7
0
Tom Fameree
Completed all 30 MU's,
But, not within time cap π¬ And scaled to 95# on presses.
14
0
Ty Krueger
14:01
4 free standing HSPU strung together!; Axle bar DL @ 375 and 25 DU for 6 rounds, AB mountain
14
0
Yvonne Otero
a little over 23...
DL 105# instead of push jerk, row instead of bike, mup. That was hard.
8
0