**Just a friendly reminder that this evening’s classes (4:30 & 5:30PM) will be run as “open gym”. The doors will open at 4pm and close at 6:30pm. Feel free to do the WOD or work skills and drills! π
βCindyβ
20minAMRAP:
-5 Pull-Ups
-10 Push-Ups (strict)
-15 Air Squats
Compare to 27 November 2017.
OR
“Nasty Girls” (20min cap)
3 RFT:
-50 Air Squats
-7 Muscle-Ups
-10 Hang Power Cleans 135/95lbs
OR
“Nasty Girls V2” (20min cap)
3 RFT:
-50 One-Legged Squats, alternating (Pistols)
-7 Muscle-Ups
-10 Hang Power Cleans 175/115lbs
Compare to 12 May 2018.
Strength – stayed light – up to 145#
Cindy:
20rds + 2 Air Squats
Thanks Jess!!!
…that’s a PR by 8+ rounds from when I did this on 11/27/17 – wow
HPC
1@225
Cindy
24 rounds.
Hands ripped on round 20 and had to do single pull ups from then on.
“Nasty Girls”
(sub: underhand strict pull ups and ring dips for muscle ups)
13:56
F3 CrossFit in San Diego
16 Minute AMRAP of:
5 Power Cleans @ 225#
8 C2B Pull-ups
30 DU’s
Rounds=7+26 DU’s (Power Cleans were all singles, C2B Pull-ups and DU’s unbroken)
Hang power cleans 4-3-2-1-1 @ 75-85-105-115-120
Nasty Girls, masters version
3 RFT
50 air squats rd 1&3, 50 lunges rd 2
7 pull-ups
10 hang power clean 65#
Time = 9:00
Cindy RX … wanted 20 rounds but had no idea where I was and got 19 + 3 push ups. Dang it. But finished after the clock. Last recorded was 14 rounds
Strength hang power clean e2mom
4@165#
3@185#
2@205#
1@226#
1@236#(f)
Cindy: 17rnds + 5 pull-ups
Strength
Hang Cleans
135- 155, 165 attempt
WOD
Cindy
RX
13 rounds
Strength: HPC
4-155#
3-175#
2-185#
1-205#
1-215# (PR)
WOD nasty girls w/ bar MUs:
10:13 all unbroken
7 rounds:
500m Row
50 dubs
20 cal assault bike
31:30
HPC
4@135
3@185
2@205
1@225. Took 3 attempts
WOD nasty girls β subbed 7 strict PU and ring dips for MU.
7:02
HPC
4@135
3@155
2@185
1@205
Missed 225
1/2 Cindy Rx 6rds +5
HPC
4@155
3@175
2@185
1@205
1@210
β
WOD nasty girls β subbed 7 strict PU and ring dips for MU (shoulder is messed)
8:19
β
3 RFT
10 cal skierg
10 GHD
4:08
HPC
4-3-2-1-1
105-125-145-155-165
Cindy with figure 4 alternating pistols for squats
6 rds in 20 min