Friday 160805
“The Golden Grip” by DB
5 RFT:
5 Burpee Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″ Step Ups OK
5 Left Arm Russian Swings 55/35# RX+ 70/55# MRX 20/12
100m KettleBell Farmer Carry Left Arm (can jog)
5 Left Arm Russian Swings
5 Right Arm Russian Swings 55/35# RX+ 70/55# MRX 20/12
100m KettleBell Farmer Carry Right Arm (can jog)
5 Right Arm Russian Swings
50 Double Unders MRX 35 Double-Unders
Post time to responses.
Get it Jewel!
WOD with DU/Ski Mogul Jumps:
4 rds + 5 Russian Swings
*One of the ball bearings got stuck in the second round, so I improvised
Looking good Jewel!!!
If you might need your grip strength for anything critical today, I suggest you take care of it before doing this WOD. đ
WOD w/20# KB, 20″ box & 35 D/U per rd
Time= 30:37
TGIF!!
WOD Rx:
29:49
Wod rx
33:35
Crossfit cypress
Pull up progressions and skill work
10x100m sprints (not for time )
Was about 15-20 min
WOD w/ 45# kb & dubs: 36:55
All 5 rounds of 50 dubs unbroken…wohoo!
Brutal, forearms are still numb
WOD Rx:
27:48 80%jog/20%walk with KB
26:43 RX
This is over a 2minute PR from when I validated this WOD.
**As CrossFitterâs two precious commodities are hinge/hip power and grip strength. Throw in a little metabolic activating components and it makes for a fun time for some and cruel and unusual punishment for others. My hat goes off to all of you that did this RX+ Crazy Strong mentally and physically. Gotta Love CrossFit!.
Wod rx’d
33:31
Wod w/20# KB, step ups and 35 singles
36:16
WOD rx’d
39:19
Clearly I need to work on my grip..that was NO fun!
WOD Rx 37:04 I think
Me too Jessica
WOD w/20# KB and 25 singles and 25 doubles first rd, then 100 singles
the remaining 4 rds
43:11 – The only positive thing I can say is that I didn’t put the KB down on the
100m walks–but it was only 20#
Hangmanâ
21 hang power cleans (115#)
21 burpees over the bar
100 double unders
15 hang power cleans
15 burpees over the bar
75 double unders
9 hang power cleans
9 burpees over the bar
50 double unders
9:09