Skill/Strength:
EMOM for 9 Rounds
2 Back Squat @ 75% 1RM
Metcon:
7 min AMRAP
8 Chest to Bar Pullups
10 Alt. Pistol Squats
20 Sec. Sandbag Bear Hug 150/100lbs
Accessory Work:
15 min AMRAP
50 DU (or 100 Singles)
5 Sandbag to shoulder (150/100)
:30 L-Sit Hold (every time you come down perform 10 Burpees)
Mobility:
2 min on each calf – foam roller
3 min Barbell quad smash
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Carrie Schatzman
4 rds; banded c2b; pistols w foot tucked behind ankle; 50# med ball hold;
140# BS
4
0
Cody Stelmach
6+6 CTB - CrossFit is so EZ
Accessory work- 4 or 5 rounds (that was not so ez) // BS were pain free 🙂
13
0
james macco
A few seconds shy of 4 rounds
BS @ 215# / Coffee chat. WELCOME BACK PAUL MANTZ!!
7
0
Justin Peterson
7+5 C2B
Back Squats from 315-355lbs. Did math wrong so I had to add in later rounds to make up for it.
11
2
LAURIE MARTINEZ
4+5 C2B
C2B w/bands, pistols w/tucked ankle, 50# med ball for Hug 🤗 85# BS.
Cardio Night 🚲🚶♀️🪜🏊♀️🍺🍔
14
0
Pauly VanderKelen
Western Racquet & Fitness Workout
Lying Leg Curl: 3x10 @ 100,115,130# / Hip Adduction: 3x10 @ 175,190,205# / Ab Crunch: 3x10 @ 200# / Hip Abduction: 3x10 @ 205,220,235# / Seated Calf Raise: 3x10 with (2) 45# plates / Plate-Loaded Ab Crunch: 4x10 @ 35,40,45,50# / Leg Extension: 4x10 @ 130,145,160,175# then a 10-rep burnout @ 100# / Preacher Curl: 3x10 @ 80# / Strict Leg Raise on the Ab Tower: 3x12 / Tricep Pull-down: 3x10 @ 37.5, 42.5, 49#.
1
0
Theresa Rosenquist
ABQ HomeWOD #1
Walked 2.5 miles w/ strict pull-up break at park -> back. 52:00
0
0