3 Rounds for time of:
50 Meter (165’) Bear Crawl Rx+55’ Unbroken HS Walk
40 Air Squats Rx+Jumping Squats
30 Sit-ups Rx+GHD Sit-ups
20 Push-ups Rx+Hand Release Clapping Push-ups
10 Pull-ups Rx+C2B Pull-ups
3 Rounds for time of:
50 Meter (165’) Bear Crawl Rx+55’ Unbroken HS Walk
40 Air Squats Rx+Jumping Squats
30 Sit-ups Rx+GHD Sit-ups
20 Push-ups Rx+Hand Release Clapping Push-ups
10 Pull-ups Rx+C2B Pull-ups
Back squat x 2 w/ 1 sec pause
3 @ 295, 2 @ 305
WOD Rx’d
19:39
Back squat x 2 w/ 1 sec pause
3 @ 225, 2 @ 245
WOD Rx’d w/ C2B pull ups
14:44
Back squat x 2 w/ 1 sec pause
3 @ 275, 1 @ 295, 1 @ 305
Wod RX/RX+: 19:24
RX50 Meter (165’) Bear Crawl
Rx+Jumping Squats
Rx+GHD Sit-ups
Rx+Hand Release Clapping Push-ups
Rx+C2B Pull-ups
1 mile run post Wod
BS from the floor with 1 sec pause
2@135 x 5
Wod:
Bear crawls
Jumping air squats
Military sit-ups
HR pushups with clap
C2B pull-ups
19:30
Great job everyone! Very impressive 6am class!!
Back squats w/1 Sec pause in bottom
1@355 4 sets @405
Wod RX+
17:33
Back squats with 1 sec pause
5x 2@ 185#
Wod rx +
16:51
Fun one!
Back Squats with 1 sec pause. Stayed with lighter load (knee)
185, 185, 205, 205, 185.
WOD RX with a few RX+ reps.
Thought I was done at 12:11 and after a 45 second rest I realized I forgot my 3 round of sit ups. Ended up finishing at 14:29
11:27 WOD rx except with HSW
Hyte CrossFit in Ft Myers, Florida
WOD
2 Rounds of:
3 Minute AMRAP
15 Cal Row
Max Rep Power Cleans 135# (Rd 1: 30reps/Rd 2: 25reps=55 reps)
Rest 2 Minutes
3 Minute AMRAP
20 Cal Row
Max Rep Front Squats 135# (Rd 1: 25reps/Rd 2: 23reps=48 reps)
Rest 2 Minutes
3 Minute AMRAP
25 Cal Row
Max Rep Back Rack Lunges 135# (Rd 1: 20 reps/Rd 2: 16 reps=36 reps)
Rest 2 Minutes
Total Score=139
Berlyn
WOD
with 35#’s and calories were 8-10-12 for her rounds
PC’s=22/24=46
FS’s=19/24=43
Lunges=20/25=45
Total score=134
Breck, you better watch out!! Berlyn is creeping up on you!! Impressive!!
Back squats from floor w/one sec hold in bottom
35# did 5, remaining sets only 2
45#,50#,55#,60#
WOD w/ jumping pull ups, push up from knees and anchored sit ups
2 rds
21:25
Super fun class Shannon!!!
And nice pic Samara!!! Looking good!
Back squats
225,275,275,275
Wod RX
9:55
Strength: 5×2@245
WOD Rx:
22:35
Strength/warm-up: back Squats w/ 2 sec. pause
3@155-155-155
WOD Rx+
20:13
handstand walks looked awesome, daniel – like butta!! great job man!
Thanks Ryan!
BS – 1sec hold
all at 135#…….stretching….
—
Wod. Rx+ **last HSW was accumulated (broke once) / Rnds 1 & 2 unbroken
2 Rounds + 1 GHD at timecap
Strength all at 135
WOD rx
19:01
Strength/Activator
E2MOM – 5rds
-2 Back Squats (1 sec pause at bottom) – all at 155# (Jim Smay is a machine…just sayin’)
-10 cal on bike
WOD Rx+ (did 10 strict plu in place of C2B because my nancy hands are still healing from last week)
21:30
..pretty sure jennifer b finished and was able to read an entire Harry Potter book before I was done! impressive!!
Thanks Shannon – best brief ever!!!
Ha! I’m certain I read faster than I workout these days!
1 mile pre-WOD run w/ Tibor
Back squat x 2 w/ 1 sec pause
Stayed light today- 135/155/155/175/175
WOD Rx’d w/ HS Walk*
19:15
*HS Walk was practice. After 3 attempts I would call it and move on.
Achieved- 50′ unbroken in warmup/40′ unbroken in WOD/25’/25′
WOD with handstand walks (not unbroken), all else RXd
23:54
15 sit-ups in round 3 at the cap.
Strength
1 round at 155#, other 4 at 175#
Wod rx+
18:30
Back squat x 2 w/ 1 sec pause
3 @ 245, 2 @ 265
WOD Rx’d
14:50
Strength
225-275-325-355-395
Wod rx
16:08
Bear crawls suck
Back Squat
230-230-215-215-215
WOD W/ cumulative HSW (55’), GHDs and C2B
20:40
Pumped about the HSWs
All C2B unbroken!!!!
KP Power abs
Back squat w/ 1 sec hold.
Up to 2@305
—
Wod RX w/ Strict PU
15:44
Strength: 155, 175, 195, 205, 205
WOD: broken handstand walks the rest rx
20:11
Squats
185-225-245-255-275
WOD rx – 16:07
Back squats up to 135# ( sets of 6 to 8)
Wod mod
15’ Hs walk + bear crawl 35’
40 air squats
30 sit-ups
20 hr clapping pushups ( forgot to HR on first 10)
10 strict pull-ups
= 19:25
Strength:
Back Squats with 1″ pause. 2-2-2-2-2
115-135-155-175-195-205
WoD: subbed Ring Rows for Pull-Ups
18:52
Back squats all w/85#
WOD modified
3 x
200 m run
40 air squats
30 sit-ups
20 Rt arm db push press
10 ring rows
18:16
Back squats w/ 1 second pause in bottom
5×2@155
WOD as rx’d
15:?? I can’t remember…
BS from the floor with 1 sec pause
2@135 x 5
Wod w/cumulative HS walk
Rx+ on other movements
19:59- BARELY made it- ha!