Skill/Strength:
EMOM 7
9-12/7-10 Echo Bike Cals
-Pick a number that is pretty easy round 1 and add 1 Cal per minute
-BAF Athletes just don’t puke on the floor
Metcon:
4 rounds
75 Single Under CrossOvers
Handstand Walk 50ft OR 5 Wall Walks
25 GHD Situps
-Rest 1 min between rounds
-BAF Athletes can do Single Unders, 20-50 shoulder taps in a plank, and ab mat situps if needed
-18 min cap
Mandatory Mobility:
3 min calf smash per side
3 min delt smash per side
Optional Additional/Alternative Work:
Weighted Strict Pull-up 3-3-3-3
-Pinch a dumbbell between feet
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Amelia Bloch
WOD @ CrossFit Peoria - Peoria, IL
20 rds of 3 PC @ 95/5 push ups/7 air squats - 12:08
10
0
Anna Ebert
17:20 scaled 🥴
3WW (worked on getting closer to wall) GHDs first round and rapidly changed my mind and did abmat SU
18
0
Autumn Jarvis
14:45 Crossovers. 25 ft hsw practice. First rd GHDs then Ab mat SUs
4 miles before class
15
0
Bradley Boockmeier
13:12 scaled. I did a lot of Jump Rope For Heart as a kid so Crossovers are my b****. Wall Walks and sit ups.
9-15 on the bike cals. Shoulda gone higher but Coach Sylvia said I’m a weak little man baby so I should only do the minimum.
11
0
Cass Baier
Laughed, peed myself and died a little 🥴😵💫
EMOM 7-11 then fell off/ used all 18 mins ✅
19
2
Chelsea Sherman
Capped- 3+5 WW
Jump rope got the best of me today. 9 bike cals each min.
16
0
Cody Stelmach
15:49 rx (2:58/3:20/3:13/3:18) // 215# clean complex from yesterday
Gross combo// 5x 10 deadlifts (245) + max sled push (5x45s) 1:30 on w/1:30 rest (100+ ft each time) // 7x 4 SHSPU
17
0
Danielle Stelmach
Capped 3+1 walk to wall *alternated walks to wall&WW each round
Bike: 9 to 14/15 (Justin told me to start at 8-9 cal, I chose 9… should have done 8 so I wasn’t a failure 😝) | banded BMU practice-graduated to thin red!
10
0
David Rueckl
17:38 scaled GHD// five masters wall walks RX crossovers
9-15 cal showed up and moved forward 30’
15
0
Erika Donaldson
15:15 25' HSW each round
EMOM 51 cals total. Tried to stick with 7 cals per round
16
0
james macco
Finished after the cap. Subbed push-ups with shoulder taps for HSW.
Bike - 9-15 cals.
15
0
Jenny Wesolowski
Capped at 3 + 7 ghd (first rd rx with ww, rest of rds 15 ghd and 10 amsu)
6-12 bike cals (63 cals)
10
0
Jessica Ploof
17:21
3 full WW+ 2 half WW each round, SU, first round all GHD, then 10 GHD 15 abmat SU
10
0
JORDAN MAGGLE
Home Workout today
100 air squats, 75 pushups, 100 box step ups, 80 sit-ups / 40 V ups
13
0
Josh Schill
**🧢 @ 3+77 no giddyup today 🥴
1st round crossovers, rest SUs / wall walks AFAP / 1st round GHDs, rest to box ||| Bike: 10-16 cals 🤢🤢🤢🤢
11
0
Matt Clisch
16:02 scaled, 101 bike cals
Couldn’t get the Heart Rate down after the bike. Scaled to single unders, shoulder taps, and ab mat sit ups
14
0
Meghan Hersil
Finished right before the cap, very scaled
SU, shoulder taps, and sit-ups.
10
0
Theresa Rosenquist
14:08**
*Scl’s AF!! 75 DR-SU, 5x{T’s WW sub, GHSU✅. Bike cals: 55 total (8->7). (JTP told me to get 70 rpm….did it! 1x for 1/2 second & 💀🪦!) 110 cals BikeErg pre. 🫧🧽🫧
14
0
Travis Bittermann
Stand walk practice
Can’t get single unders so just did what I could and walk n ghds started at 10 for bike n went up ez pz much fun
12
1
Fun had lots, much ez