1.) Yoga Mat
Start each round with a 400m Run
21-15-9
Back Squat 155/105lb
Hurdle Jump Over
Finish with 100 Double Unders
2.) 3 Front Squat every 2 minutes for 4 rds @ approx 85%
*3.) 10-9-8-7-6-5-4-3-2-1
Parallel Ring Row
Ring Push-ups
*4.) 10 minute EMOM
5 Deadlift @ approx 50%
5 Bar Facing Burpee
*5.) 9-7-5
Bodyweight 10lb Bench Press
Bar Muscle Up
Note: If your pectoral muscles are not up to body weight load drop it to a manageable load and concentrate on keeping those elbows in pushing through your pecs, lats and tris Bro????
*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
Start each round with a 400m Run
21-15-9
Back Squat 155/105lb
Hurdle Jump Over
Finish with 100 Double Unders
2.) 3 Front Squat every 2 minutes for 4 rds @ approx 85%
*3.) 10-9-8-7-6-5-4-3-2-1
Parallel Ring Row
Ring Push-ups
*4.) 10 minute EMOM
5 Deadlift @ approx 50%
5 Bar Facing Burpee
*5.) 9-7-5
Bodyweight 10lb Bench Press
Bar Muscle Up
Note: If your pectoral muscles are not up to body weight load drop it to a manageable load and concentrate on keeping those elbows in pushing through your pecs, lats and tris Bro????
*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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Brett Kohout
This one looked fun
Miss you all! Crossover Symmetry withdrawal as well 😅
16
1
Poor Brett has to explore Europe instead. Thoughts and prayers! Bring me something nice!
Christopher Adam
10:50; 225FS
10min EMOM 5 DL @305/315 5 BFB 10-1 Parallel Ring Row Ring Push Ups 9-7-5 Body weight Bench@195 Bar MU
14
0
Derek Zehms
13:27
10 to 1 parallel ring row and ring push ups, bench press & bar muscle ups, GHD & planks
6
0
Hannah Fameree
~16:00 105# BS, 20” box with PVC, single unders
Dubs just weren’t happening. 125# FS
15
0
Justin Peterson
10:31
310lb Front Squats. 2x3 and 1x6. EC #4 DL/BFB EMOM. All rounds done in 12 sec or less.
16
0
Lauren Kalil
11:45 RX & from the floor
FS 185#, ring rows/ring push ups...good to be back at a real CrossFit box 😁
9
0
Megan Vogel
14:15 **
🚨 high risk jumper 🚨 - subbed steps up for hurdle jumps. 105#. FS - 160#. Ring rows/push ups. Core circuit x 4 rounds. Mob.
16
0
Pauly VanderKelen
11:51 with taking the barbell from the floor
UB backsquats / DUs: 30-30-40 / *3.) complete in 8:15 / *4.) 40 seconds of rest each round / *5.) Complete in 11:50. Bench press @ 210# / 2x25 arm curls @ 55#
0
0
Sylvia Christensen
Done
Tapped out at 35 DUS #shins🔨 ~13 minutes. 155# FS. Bench press(125)/BMUS done. Ring row/push ups done. 3 rounds: 20 GHDS, 15 T2B, 20’ HS walk, 10 DL (155). 100 Hollow rocks for time like 5:21 😂yuck
9
2
Timm Uhlmann
15:13 135# BS 165# FS
Grant put DU into the WOD to beat my time #cfgbconspiracy. EC #4 @165. EC#3
13
0
Yvonne Otero
17ish, 85# BS, step ups, bike instead of run & DUs
55# FS That was a hard one... ugh.
10
0