Skill/Strength:
Every 2:30 for 5 Rounds
5 Overhead Squats
-Start at 65% 1RM and add load each round
Metcon:
3 Rounds
40 Single Under Crossovers
20/18 Cal Row
10 Burpees to pullup bar
-Add 10 burpees per round
-16 min cap
Accessory Work:
10x400m Run
-Rest 2 min between runs
Mobility:
3 min trap smash per side
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Celia Osorno
12:21
Jump rope w/ increasing HR = no rep
First round was 🔥 then whomp whomp
13
0
David Rueckl
12:38
CrossFit is very humbling some days. Today was one of those days. Mobility is an issue for overhead squats. I did 35# and worked on Just trying to do it correctly, which was not accomplished. But I showed up ,did my best and continued to move forward 30 ‘
17
2
Ian Wilson
Weightlifting
7:59 would have been my time if I did the workout today
9
2
Jenny Renon
14:13; SU sprinkled with some SU crossover practice
OH squat 45-65#, also got my highest max HR ever cool
11
0
Jenny Wesolowski
11:41 rx
50-75# OHS. Managed to get last set of crossovers unbroken. OHS 5# heavier than last week.
9
0
Jessica Ploof
14:15
Did all crossovers first 2 rounds, last round did 1 min practice, 50-70# OHS
10
0
Justin Peterson
8:01*
*would've been my time if I didn’t trip 3 times.
Overhead Squats up to 225lbs. No fails.
12
3
Megan Johnson
13:56, 1 min crossover practice instead of 40 reps
45-70# OHS.
Only wanted to throw my jump rope across the gym the whole time on those dang crossovers 🙃
3
0
Pauly VanderKelen
HBBS: 10 reps @ 135,185,225, and 275#
4x5 Standing Ab Roll-outs on a ~5 degree board (5th hole below the squat rack close hole pattern) alternating with 4x12 Wrist Curls with 30# dumbbells / 4x11 Calf Raise @ 185# alternating with 4x10 Lateral Raise with 25# dumbbells.
1
0
Sylvia Christensen
115,120,125,130,140 OHS
Metcon ✅ double unders
8
2
Theresa Rosenquist
✅✅✅✅✅
12:39** Scl’d w/: 40 DR-SU/15 cal row (being a “girly” girl today), burpee sub: jump.Jacks + pull-ups (10 ea -> 20 ea…..)
10
0