Sunday, April 5, 2020
Blue Steel
So crazy thing happened today, I opened up the doors at the gym while I reorganized the place a little bit. I have a few things that I’m willing to part ways with, 3 squat racks, those 3 weight holders from the weightlifting area and some plates that are legit on their last legs but may work for a while as long as you take care of them for sale. The crazy thing that happened was the fact that I’m willing to get rid of a few things, I have a hoarding problem so I surprised myself. Anyways, if there is any interest we can auction off the equipment as a fun little way to get some cash for this place until we’re essential or essential enough once again.
If you are in the CrossFit Affiliate Fundraiser competition make sure you post your scores so I know what I need to beat!
Have a great Sunday!
If you are in the CrossFit Affiliate Fundraiser competition make sure you post your scores so I know what I need to beat!
Have a great Sunday!
I’d be interested in the equipment
1.) Blue Steel
20 minute AMRAP
20 minute AMRAP
5 Pull-ups
100m Run
5 Burpees
100m Run
5 GHD Sit-ups
100m Run
5 Ring Dips
100m Run
*2.) 5 rounds
10 Barbell Strict Press (10 each arm with db/kb)
30’ Two Handed Overhead Dumbbell Carry
Note: 1 Dumbbell held up with 2 hands and if you use a barbell make it a close grip oh carry
*3.) Every 3 minutes complete Snatch Complex:
Note: 1 Dumbbell held up with 2 hands and if you use a barbell make it a close grip oh carry
*3.) Every 3 minutes complete Snatch Complex:
Floor->Low Hang->Floor->Low Hang->Hang->Floor->Snatch
Note: low hang is just below the knee and the knee is not yet all the way back so concentrate on using your legs to get you past those knees and feeling the exact time as to when to start the hip phase of the snatch
*4.) EMOM
Odd: 9 Chest to Bar Pullups
Even: 3 Wide Grip Strict Pull-ups
*5.) 3 Rounds
10 Standing Back Extensions
10 Standing Hip Extensions
Note: hold a barbell, kb, db, plate, small child in your hands in front of you
Unequipped At Home
1.) 15 min EMOM
10 Situps
:30 Superman Hold
2.) 10 Rounds
:15 Handstand Hold
:15 Squat Pry Hold
3.) ROMWOD
1.) 15 min EMOM
10 Situps
:30 Superman Hold
2.) 10 Rounds
:15 Handstand Hold
:15 Squat Pry Hold
3.) ROMWOD
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Brittany Nohr
✅
Subbed pull-ups for bent over rows each arm, abmat straight leg sit-ups for ghd, and box dips for ring dips. Hs hold squat pry hold done. 3 rds 10 banded good mornings 10 tempo goblet squats with 7s eccentric 1s at bottom of squat.
3
0
Erin Briggs
Garage Sadness Continues
5 rounds of: 5 Handstand Push-ups, 5 Sandbag Ground-to-Over Shoulders, 100 lbs, 7:57. Definitely scared the neighbors with the grunt, toss sounds. Every 1 min for 20 mins, alternating between: 15 AbMat Sit-ups, 5 Strict Pull-ups.
2
0
Pauly VanderKelen
Active Recovery Day
EMOM30: Odd minutes - 12 Burpees, Even minutes - 12 cal Row. (Quads, biceps, and forearms were extremely sore.)
0
0
Sylvia Christensen
28:57
3 rounds: 10 cal assault bike, 10 OHS (95#) -3 min rest- 3 rounds: 9 cals, 9 hang power cleans (115#). -3 min rest- 3 rounds: 8 cals, 8 thrusters (125#). 5 rounds: 20’ HSW, 10 pushups (15#-25# plate on back), 20 hollow rocks
1
0