Tuesday, September 3, 2019

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)

33 thoughts on “Tuesday, September 3, 2019”

  1. 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

  2. 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

  3. 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

  4. 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!!

  5. 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

  6. 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

  7. 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

  8. 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

  9. 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!!!

  10. 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

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