Skill/Strength:
Every 2 min for 4 Rounds
4 Push Press
-Start around 80% and add weight each round
Metcon:
For time
21-15-9
GHD Situp
Wall Ball up to 20/14lbs 10ft
— Rest 2 mins —
21-15-9
Toes to bar
Wall Ball up to 30/20lbs 10ft
18 min cap
-Choose two wallball weights that you can increase from round 1 to 2
Accessory Work:
Establish a 10RM in 15 mins
— then —
3×7-8 Front Squats @90% 10RM
-rest 3-4 mins between sets
Mobility:
3 min quad smash per side
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Alex Ebert
Roughly 12 min.
Pull up area and wall ball area no where near each other.. push press up to 155
7
0
Bradley Boockmeier
Didn’t start the timer, but between 9:30-10:00
Push press @ 225, 235, 245, 255
12
0
David Rueckl
110%
I’m Back!!! Extremely scaled workout.
This is the start of a new page in my Journey! 30 days ago today, I donated a kidney, and today I did a modified workout! I want to thank Justin and the entire staff for coming up with a workout for me to do. This just proves that CrossFit is for everybody at any level.
20
0
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16:47 scaled
rd one 4:46 25#wb and 25#wb abmat sit ups. rd two w/25#wb and did singles or doubles toes 2 bar. pr amount of toes to bar :) and pr 230# x4 push press. 185 205 220 230
11
0
Justin Peterson
8:41 unbroken (3:19, 3:22). 20&30lb Wallballs
Push Presses 175, 177.5, 180, 225lbs
14
0
Kim Davister
12:57 total adaptive class
21 -15-9 SA GHD and SA low bar bench assisted T2B
15-12-9 SA wall ball 6#
8
1
Wait, you did single arm Wallballs with a 6lb ball!? How???
Liz LeFevre
13:03- #14 WB for both rounds. Wanted to focus on hitting the 10 ft line the whole workout. Toes to highest. Tried #20 WB and it was a train wreck.
#100 push press
12
0
Steven Leiterman
11:24 (3:34/5:50)
Push press up to 195 - Metcon: unbroken GHDs 🥳 and unbroken 20/25lb wall balls
18
0
Sylvia Christensen
15:37? Up to 140 PP
4:42 first round… fell apart apparently on second chunk
8
1
There was a lot of standing on the plate and looking up at the pullup bar 🤷🏼♂️ I yelled “GO STEVE!” A lot, but you had your headphones on and couldn’t hear me.
Theresa Rosenquist
13:18**
**”Adaptive Class” - GHSU✅, #8WB >/=8’ (🤬@RA!), V-ups & DB Thrusters(#17.5). BP (v. PP): #80/85/87.5/90.
15
0