1.) Every 3 minutes for 15 minutes 5 Cleans, add load each round
note: reset for each clean
2.) Eyeball
10 rounds
10 cal Assault Bike
15 Wallballs 20/14lb
10 Toes to Bar
*3.) 3 rounds
40m Handstand Walk
25 GHD Sit-ups
note: begin at GHD and return
*4.) 5 rounds
30 Second Plank Hold
30 Second Side Plank
30 Second Plank Hold
30 Second Side Plank (opposite side)
rest 2 minutes
*5.) CrossFit HQ WOD 170711
For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
note: reset for each clean
2.) Eyeball
10 rounds
10 cal Assault Bike
15 Wallballs 20/14lb
10 Toes to Bar
*3.) 3 rounds
40m Handstand Walk
25 GHD Sit-ups
note: begin at GHD and return
*4.) 5 rounds
30 Second Plank Hold
30 Second Side Plank
30 Second Plank Hold
30 Second Side Plank (opposite side)
rest 2 minutes
*5.) CrossFit HQ WOD 170711
For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
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Amanda Zeamer
6rds
Rx wb and assault bike, toes to barish (working on stringing), cleans 85-120#, 50 ring rows and 50 ring dips, plank etc, wall walks and ghds
13
0
Angel Anderson
5 rds
RX wallballs and assault bike, lying T2B. Power cleans 65-105#. Wall walks and GHDs, planks, 50 ring rows, 50 ring dips.
12
0
Brittany Nohr
5+all wb
Finally stringing T2b together Spent a lot of time waiting for a bike because I don't know how to use the air dyne 🤷🏼♀️ cleans 115-175
8
2
Kelsey Waack
6 rds + 1wb
75-115 ( 4@115, failed #5) EC: wall walks & ghds and plank holds (3rds ... ran out of time. 😬)
9
0
Lauren Kalil
5 + 5 t2b (almost touching bar)
Cleans ^ 120#...all EC on board
11
1
Gettin' so much better!
Nate Hall
6 rds + 15 Wb (15 min cap) / v-ups for t2b and 25# wb
215# x5 in rd 4 then stopped due to forearm cramps
13
0
Pauly VanderKelen
Mobility and skill work due to pain and pressure in the lateral portion of my left knee from the trail run injury on 4/2/17.
Bar MU - 1,2,3,(3,1),(4,1) / 5x20 strict GHDSUs wearing 10# in my weight vest / Strict parallette HSPU practice - 8 total and got a double as well / OSMS Green Bay Bullfrogs Baseball Game!
1
0
Sylvia Christensen
12:32
1. Back squat 8x4 @170 2. 4 rounds: 20 front rack lunges, 15 back squats, 10 OHS (65#).
6
0
Theresa Rosenquist
4 R + thru 8/15 WB
Scl'd w/ 15 Airdyne Cals/#10 WB. PCleans: a) 65-105 (& a total mess!), b) Cleans for patience thru 2nd pull. #65 (better I think. JTP?) EC: Plankapalooza.
6
0
Troy Foley
6 rds + 1 T2B Rx
135-155-175-195-225 (88% 1RM)
7
1
you are good! former gym owner!