For Time:
-100 Doubles or 20cal Row or A-Bike
-12 BB Push-Ups MRX Push-Ups
-6 Hang Power Snatch 95/65 RX+ 135/95
-6 OH Lunges (alt/stat) MRX 75/55
-75 Doubles or 15cal Row or A-Bike
-16 BB Push-Ups MRX Push-Ups
-8 Hang Power Snatch
-8 OH Lunges (alt/stat)
-50 Doubles or 10cal Row or A-Bike
-20 BB Push-Ups MRX Push-Ups
-10 Hang Power Snatch
-10 OH Lunges (alt/stat)
Strength:
Strict HSPU minutes 1-6
Strict bar dips 7-11
DNF minute 12
WOD Rx’d (DUs)
11:07
KHSPU: 11
KDips: 12
WOD with DUs: 12:44
Strict hspu up to 8
Dips 9, 10
Pushups 11, 12
Fun strength!
–
Mod wod
Bike, hcnj 95#, front squats
= 9:12
Strength:
HSPU strict 2 abmats 1-7 minutes
Pushups 8-12 minutes
WOD Mrxd with double unders
11:13
Strength1
Strict HSPU 1-8 one ab mat
9-12 2 ab mats
WOD 55lb, row, push ups (overhead lunges, front rack, then back rack)
9:49
Strict HSPU 1 ab mat 1-8
2 ab mats 9-12
WOD 55lb, row, push ups,OH lunges, front rack lunges them back rack lunges
9:49
WOD Rx with bike cals
17:28
Did skills:
Did the EMOM ascending reps death by format:
– completed it do pike pushups from 24” box
– also did first 5 minutes doing bar dips.
*
WOD rxd- rowed cals
8:26
6:00 class
1-12 strict HSPUs
Wod RX w/ dubs
7:29 (calf not doing well after sprints yesterday)
9:30 class
1-12 strict ring dips
Wod RX w/ row
6:01 everything unbroken
1-12 Kipping HSPU
WOD Rx’d w/ DUs
7:30
Strength:
Strict DB deficit HSPU 1-7
Strict Ring Dip 8-12
WOD w/ (DU, Bike, DU) #95
BB PU’s – 12,16,20
PS – 6,8,10
Back weighted lunges – 6, 8, 10 (each leg)
11:48
Strength:
Started with SHSPU then had to mix strict and mopping through round 9, then went to pushups
Wod rx w dubs
8:04
Strength: Burpees – got through the 12’s – sweaty and defeated
WOD
*Rx with the snatches (95#)
*MRx with the OH Lunges (75#)
*All Dubs
9:14
really fun class – thanks Breck!!
HSPU minutes 1-12
WOD Rx’d (Assault Bike)
6:25
Death by Kipping Parallette HSPU’s into Ring Dips
EMOM for 12 minutes
Minute 1-7=Kipping Parallette HSPU’s
Minute 8-11=Strict Ring Dips
Minute 12=Kipping Ring Dips
WOD
As Rx’d with DU’s
Everything unbroken
Time: 7:18
Strict HSPU
1 ab mat 1-7
2 ab mats 8,9
dips 10
Pushups 11,12
WOD Mrx- rowed cals
8:07
Strength:
All 12 minutes strict and unbroken with 1 ab mat. Did 3s kipping on accident
WOD rx:
6:54
With DU
Min 1-1: kip hspu
Mins 11,12 pushups
WOD Rx w/row: 11:43
Min: 1-10: kip hspu
Strict HSPU – 8 rounds, 6 reps on 9th
Strict dips – rounds 10 & 11, 6 reps on 12th
WOD Rx- 8:03 dubs
Death by HSPU
strict HSPU made it to minute 8, completed 4 in that minute
WOD 17:02 w DU
Strict HSPU minutes 1-8
Pushups 10-12
DNF round 9
WOD Rx’d (DUs)
11:33
Rounds 1-6: wall climbs
Round 7: rest
Rounds 8-12: strict pushups
WOD w/ front squat lunges, 95#
(dubs, row, assault bike)
12:24
WOD RX’d with dubs
6:41
Strength death by for 12mins
All strict bar dips unbroken
Wod straight Mrx with AB cals
Time=8:34
2 mile Interval sprints before CrossFit.
Mile 1 – 1 min Sprint /1 min slow pace
Mile 2 – 30 sec sprint/1 min slow
Strength
1-7 Strict Press 85#
8-12 Push-ups
Wod rx
9:19
Strength
Strict HSPU
Thru round of 11. Then tapped out.
—
Wod. Rx’d. Row
7:25
Fun day!
Kipping Parallette HSPU’s into Ring Dips/Bar Dips/Strict HSPUs ha
Minute 1-7=Kipping Parallette HSPU’s (didn’t make all 7’s)
Minute 8=ring dips
Minute 9-10=bar dips
Minute 11-12=strict HSPUs
WOD rx’d w/DUs
7:08
Did strict press with 45# for strength up to round 7
rd 7 did 4 SP and 3 knee push ups
rd 8 used 35#
rd 9 used 35#
rd 10 knee push ups
rd 11 5 strict press w/35#, 6 Knee push ups
rd 12 5 strick press w/35#, 7 knee push ups
WOD w/45# for lunges and 35# for Hang Power Cleans and did rowing
14:34
Great picture Rayus….
Congrats to those who did RX in 7 minutes or less!!!
Skill Work
Min 1-4 Strict HSPUs
Min 5-8 Kipping HSPUs
Min 9 Kipping HSPUs for 6 then pushups for 3
Min 10-12 Pushups
WOD Rx w/DUs
10:26
Tabata Abs
Strength
Strict HSPU
Thru round of 10.
—
Wod. Rx’d. DU
8:13
5:28 row (no weight on lunges, pulled quad)