In teams of two
AMRAP in 20 minutes of:
100 Double Unders (one in handstand hold while other does reps)
80 Kettlebell Swings (one hangs from pull-up bar while other does reps)
60 Wall Ball Shots (one holds KB overhead while other does reps)
40 Bar Dips (one holds plank position while other does reps)
20 Over the Bar Burpees (one holds deadlift at hang position while other does reps)
AMRAP in 20 minutes of:
100 Double Unders (one in handstand hold while other does reps)
80 Kettlebell Swings (one hangs from pull-up bar while other does reps)
60 Wall Ball Shots (one holds KB overhead while other does reps)
40 Bar Dips (one holds plank position while other does reps)
20 Over the Bar Burpees (one holds deadlift at hang position while other does reps)
KB=55/35# Rx+70/55# MRX 45/25#
WB=20/14# 10/9’ Rx+11/10’ MRX 20/10# 9’
DL=225/155# Rx+275/185# MRX 185/125#
*Athletes can split reps as needed.
WB=20/14# 10/9’ Rx+11/10’ MRX 20/10# 9’
DL=225/155# Rx+275/185# MRX 185/125#
*Athletes can split reps as needed.
Team WOD Rx’d with Danny
1 rd + 1 WBS
Piñata position got a little tough
Haha is that the hang?!
Indeed 🙂
Hyte CrossFit in Ft Myers, Florida
5 Sets of 10 Strict Pull-ups every 90 seconds
5 Sets of 8 Banded Lat Pull Downs
4 Sets of 10 DB Bent Over Rows with 30# DB’s
4 Sets of 10 One Arm DB (each arm) Bent Over Rows with 30# DB’s
4 Sets of 10 Alternating DB Curls right into 5 Both Arm DB Curls with 30# DB’s
4 Sets of 10 Empty Barbell Curls
1000 Meter Row=3:47.7
90 Second Rest
500 Meter Row=1:45.1
60 Second Rest
500 Meter Row=1:46.7
60 Second Rest
250 Meter Row=0:51.7
30 Second Rest
250 Meter Row=0:54.4
30 Second Rest
250 Meter Row=0:54.3
Ran 1 mile with Berlyn on the beach=7:14
Team Wod RX w/ Jordan
1 rd + 277 (37 bar dips)
Activator;
185,215,265,315,345
WOD – solo, half the reps and equal time in hold position, red band bar dips – 1 round + 40 KBS
Strength/Activator
225,225, 275,275,275 (unbroken)
WOD with Jim/Alec
1 round + 14 KB Swings
Did some HSPU’S Pull-ups , and Push-ups in addition to static hold.
Wod w/ Nick K
Nick- rxd
Jamie- sub kb goblet squats for kb swings & 125# DL for back issues
2 Rds + 72 dubs
Strength- DL’s (T&G)
10@135, 8@225, 6@275, 4@305, 2@325
Wod w/ Chase: Rx’d
1+255 (15 bar dips)
Activator: 125-175-175-185-185
Wod rx + with Chadalack!
1 + 18 bar dips (258)
Hakuna Matata 😛
Nice work!
Solo AMRAP
50 singles
40 kbs 25#
30 wbs 8#
20 parallette dips
10 deadlift 85#
2 rds + 5 wbs = 395 reps
Activator
175-185-195-205-225
Wod RX with Melissa
1+20 wall balls (200)
Thanks for partnering with me, Melissa!
Activator – completed ( nothing extra today 😉 )
135-165-185-185-225
Wod RX w/ Nikki ‘THE SAVAGE’
1rd+49 wall balls = 529 total reps
Nikki – you rock star!! Thanks for whipping up on me today!
Thanks Shannon – great class!
Great job Ryan. Fun WOD
With Dr. Jewel
1 rnd + 30du
WOD with Kevin and Rachel B (Rachel and I were Athlete 1 and did synchro reps)
I did 45# KB and 185# DL
1 rounds + 77 KB swings
WOD with Dan and Rachel
WOD RX
1 round + 77 KB Swings.
Partner WOD w/ Tibor:
Rx: 1 Round + 154 reps
First round @ 13:20
Partner WOD Rx w/ Max:
1 round + 9 OTBB
Way to talk dirty to that KB!
Activator: Completed
DL loads:
10@135, 8@135, 6@225, 4@275, 2@325
Wod w/ Rayus and the giant KB.
He did RX+ and used the giant and did 1/2 reps. I did RX
1 round + 23 wall balls
Good job Rayus!
Activator completed.
WOD: rx. Partnered with Peggy
1 round + 80 kbs
Fun workout!!!