1.) 5 rounds of Clean Complex @ approx 70% every 2 minutes
3 Clean Extension
2 Clean High Pull
1 Clean
2.) Smart Mom
20 minute AMRAP
21 Wallballs
15 cal Row
9 Chest to Bar Pull-ups
Rest 30 sec
*3.) 3 rounds
10 Free Standing Handstand Push-ups
10/7 cal Assault Bike
*4.) 10-9-7-6-5-4-3-2-1
Push-ups
Strict Pull-ups
*5.) 3 Front Squat every 2 minutes for 5 rounds @ approx 75%
Then 1 Front Squat EMOM for 5 minutes starting @ approx 80% adding load each round working up to session 1RM
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
3 Clean Extension
2 Clean High Pull
1 Clean
2.) Smart Mom
20 minute AMRAP
21 Wallballs
15 cal Row
9 Chest to Bar Pull-ups
Rest 30 sec
*3.) 3 rounds
10 Free Standing Handstand Push-ups
10/7 cal Assault Bike
*4.) 10-9-7-6-5-4-3-2-1
Push-ups
Strict Pull-ups
*5.) 3 Front Squat every 2 minutes for 5 rounds @ approx 75%
Then 1 Front Squat EMOM for 5 minutes starting @ approx 80% adding load each round working up to session 1RM
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
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Jennifer McFall
5 + 8/15cal RX except purple pullup band
18.4 redo still no hspu but got 2 in practice
12
0
Justin Peterson
18.4 Redo - 127. +37 reps
13
2
Krystal Lowney
18.4 redo 90–7:27 Rx
4 better!!! (Diane PR @8:50) Crossfit 239, Fort Meyers
15
1
Nice job Lowney🇺🇸👊🏼
Laura VanderKelen
6 rounds. Fun crew tonight!
Front squats @ 140# for first part, ended @ 165#; clean complex @ 115#
5
0
Lauren Kalil
3+12 wallballs🤦🏼♀️
Cleans 110#, push-ups/strict pull-ups, FS 155# then up to 190
11
0
Liz LeCaptain
Hamstring Rehab
3 mins rotation bike and LAX ball THEN Smart Mom subbing 21 cals on bike for WB
15
0
Megan Vogel
6 rounds complete with 27 sec left.
135# Clean Complex. Did everything I could to try and beat Grant. Esp after he kicked my wall ball. Don’t poke the bear :)
7
2
Pauly VanderKelen
(Using a 25# wallball) 7 rounds + 21 wallballs
All movements UB / 1.) Clean + JERK complex @ 210# / *5.) fronts squat triples @ 250# then EMOM5 singles @ 255, 260, 265, 270, & 275#
1
0
Sylvia Christensen
6 + 18 WB
135 complex. 65-70% effort today 🙃
15
2
Theresa Rosenquist
65-70# Complex
4R + 21+10 Cals (#10 WB, 1st R - ∅C2B); P.E.C & M|WOD knee therapy post.
9
0