1.) Every 1:30 for 6 Rounds
3 Clean & Jerk (Singles)@ 70% 1RM
2.) 10 Min AMRAP
5 Box Jumps 36/30″ (no more than 80% of your max from yesterday)
3 Push Press 155/105 (from the ground)
1 Strict Muscle Up
*3.) 5 rounds
3 Clean & Jerk (Singles)@ 70% 1RM
2.) 10 Min AMRAP
5 Box Jumps 36/30″ (no more than 80% of your max from yesterday)
3 Push Press 155/105 (from the ground)
1 Strict Muscle Up
*3.) 5 rounds
10 Bent Over Row, Supinated Grip 95/65lb
10 Single Leg Deadlift, (10 each leg) 95/65lb
*4.) 5 Min on the clock:
45 Seconds Intense Row/15 Seconds Light Row
*5.) Overhead Squat
10-8-6-4-2
Add Load Each Round
*4.) 5 Min on the clock:
45 Seconds Intense Row/15 Seconds Light Row
*5.) Overhead Squat
10-8-6-4-2
Add Load Each Round
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Alyssa DeNoble
7+3 PP (strict ring pu& dip on low rings)
110# C&J. Bent over rows & one legged DL✅ Ohs^125#
3
0
Andres Mendoza
8 rds + 1 strict pull up
1 banded strict pull up + 1 banded ring dip instead of MU 80# C&J
3
0
Betsy Soletski
9 + 1 BJ. 75# PP. 24”+45# plate
Stirct pull-up from dead hang through 3 rds then jump up to strict pull up. 2banded dips/rd. 85# C&J
9
0
Christopher Adam
12+5 ghds(subbed ghd for box jumps); 195c&j
5mins Row :45 fast Row :15 steady Half way OHS up to 155
6
0
Grace Adler
9 rounds
25” soft box jump, 95#PP, false grip high ring strict pull to chest + strict ring dip. PCJ@90#
5
0
Hannah Fameree
7 or 8 rds + 1 box jump, lost count (24” box, 95# PP, red band strict PU and ring dip)
95# C&J
8
0
Jenny Wesolowski
8 + 1 box jump (was corrected on my pp so did 3 extra 😝) rx box, 65 pp, band ring mu
75 lb clean and jerks 4.5 mi run earlier in day and 3.5 mi run after CrossFit
2
0
Kelsey Waack
7 + 3pp
Mods: 24”, 90#, strict ring row & dip // 85# c&j // OHS ec ^95# // 100# OHS PR 👊🏼
8
0
Laura VanderKelen
10 + 1 box jump - banded strict MU (for the record, still very hard)
115# c&j
0
0
Lauren Kalil
7 rounds (all strict MU besides 2nd round, failed and moved on)
C&J 125#, Front squats 10 down to 2 up to 205#, bent over rows and single leg DL, row EC
8
0
Liz LeCaptain
6 rds RX - except for a few box jumps at the beginning where I thought it was 30 but it was really 24 🤦🏽♀️
110# c&j / Bent over Row & Single DL EC
12
0
Megan Vogel
LIFETIME PR BACKSQUAT. 275# 🎉🎉
5 or 6 rds. Lost count. 🤷🏼♀️ 125# CJ.
11
2
Pauly VanderKelen
Rest Day
Studied for Calculus 2 - Exam 3 / Chi Chi complete on 12/5/18 with 10 rounds & 3 push press
1
0
Sylvia Christensen
8 + 3 PP, 135 C&J
Clock beeped as I was pressing out of that last MU. Banded on high rings.
1
0
Terri Hoffort
75# push jerk, 7 rounds plus 5 box jump. 24inch box, 75# pushpress Strict pull-up and ring dip
10
0
Theresa Rosenquist
HBD Coach!!
8 Rs*** ***12" BJ(!!)×8/#26 SA KB PP)5 SA FG RR ---> Cln&Jk: #32 SA KB + 15 AMSU (+30 add'l). 60 min Kickr bike class (15 mi)
3
0