AMRAP in 12 minutes of: 4 Deadlifts 275/185# Rx+315/205# MRX 225/155# 8 Over the bar burpees 12 T2B
27 thoughts on “Wednesday, August 4, 2021”
Katie B
Crossfit Carolina Beach
Wilmington, NC
Strength/Skill
B: Bottoms Up Kettlebell Carry (10 Minutes to a challenging load. )
Carry a KB by the horn the bell up, 1 Length of the gym in right hand, back in left.
20-25-35 (failed left hand)
WOD – 5+8 Cossack squats
AMRAP 20
10 Cal Air Bike
1 Lap KB Front Rack Carry Right 53/35
10 Strict Hanging Leg Raise (dead hang each rep)
1 Lap BK Front Rack Carry Left 53/35
10 KB Goblet Cossack Squats (5 per side)
Strength/Skill
Bottoms Up Kettlebell Carry (10 Minutes to a challenging load. )
Carry a KB by the horn the bell up, 1 Length of the gym in right hand, back in left.
#20-25-35 (failed left hand)
WOD – 6+ 1/2 lap front rack (left) carry
AMRAP 20
10 Cal Air Bike
1 Lap KB Front Rack Carry Right 53/35
10 Strict Hanging Leg Raise
1 Lap BK Front Rack Carry Left 53/35
10 KB Goblet Cossack Squats (5 per side)
Strength/Activator:
E3MOM – 5rds
-4 Deadlifts (185/205/225/275)
-5 Tire Flip/Jump In/Jump Out (not sure if there’s a fancy CF name for that….)#325 Tire
**way to join in on that fun, Joanie – rock star!
Crossfit Carolina Beach
Wilmington, NC
Strength/Skill
B: Bottoms Up Kettlebell Carry (10 Minutes to a challenging load. )
Carry a KB by the horn the bell up, 1 Length of the gym in right hand, back in left.
20-25-35 (failed left hand)
WOD – 5+8 Cossack squats
AMRAP 20
10 Cal Air Bike
1 Lap KB Front Rack Carry Right 53/35
10 Strict Hanging Leg Raise (dead hang each rep)
1 Lap BK Front Rack Carry Left 53/35
10 KB Goblet Cossack Squats (5 per side)
Crossfit Carolina Beach
Wilmington, NC
Strength/Skill
Bottoms Up Kettlebell Carry (10 Minutes to a challenging load. )
Carry a KB by the horn the bell up, 1 Length of the gym in right hand, back in left.
#20-25-35 (failed left hand)
WOD – 6+ 1/2 lap front rack (left) carry
AMRAP 20
10 Cal Air Bike
1 Lap KB Front Rack Carry Right 53/35
10 Strict Hanging Leg Raise
1 Lap BK Front Rack Carry Left 53/35
10 KB Goblet Cossack Squats (5 per side)
DL’s
5 @ 185
5 @ 205
5 @ 245
5 @ 275
3 @ 315
WOD RX’D: 5 + 1 DL
First 4 rounds unbroken
GHD’S 101
10 GHDS EMOM for 10 minutes.
11 in 10th round for a total of 101
Deadlift
E3MOM
4@225#
4@275#
4@315#
4@365#
4@405#
WOD
As Rx’d
Split up last round of T2B in 8-4. Otherwise everything unbroken.
Rounds=8+3 Deadlift
Strength
4@225 4@275 4@315 4@365 0@405
WOD W/ toes as high as possible unsteady of T2B
4 + 6 over the bar burpees
Deadlift – 4 x 145, 165, 185, 195, 210
WOD – 155# DL – 6 + 21
Deadlifts
5@ 205-225-245-255-265
Wod rx +
7 + 7 (3 burpees)
WOD with mrx weight
7 rounds
DL
4@ 155-175-195-215-235
Wod RX’d
6+2
T2B were a mess
6+2 T2B (6+14)
Strength: Dead Lift
4@225-275-315-365-395
WOD Rx:
6+17 (5 T2B)
DL: 185, 225, 245, 275, 315
WOD: 275x4dl, 8obb, 12ghd
4rnds+4obb
DL
155-185-205-215-225
WOD rx
4+4T2B
Strength/Activator:
E3MOM – 5rds
-4 Deadlifts (185/205/225/275)
-5 Tire Flip/Jump In/Jump Out (not sure if there’s a fancy CF name for that….)#325 Tire
**way to join in on that fun, Joanie – rock star!
WOD Rx
5rds + 2 DL’s
fun class – thanks breck!
Strength:
185/225/255/285/305
WOD MRx+ (255#)
4+18
Deadlift
E3MOM
4@105#
4@125#
4@145#
4@165#
4@185#
WOD
MRx
Worked on my 1 kip T2B
Rounds=5+5
Deadlift
225-275-325-375-425
WOD RX
6+9
DL’s
4 @ 315
4 @ 365
4 @ 405
4 @ 425
1 @ 445
Wod RX+
6+9(5 Burpees)
Deadlift
4@175-210-245-280 and then couldn’t pull 315 at all
WOD Rx+
7+ 7 burpees
KP Summer abs
Strength
DL – 225-275-305-355-375
—
Wod RX
6 + 1 DL
Deadlift up to 155
WOD MRX’d
5 Rounds
Great job today, Nik!
Deadlifts 4 ea @ 135-155-175-195-205
WOD w/155# DL, GHD’s
4 rds + 3 DL
DL
125-155-175-205-225
WOD w/ GHD’s
5 + 12
This one wrecked my midline! Humbling day.
Strength:
185, 205 (with Georgie), 125, 125, 125
Wod @ #105 and hanging knee/leg raises
7 rounds
Night workout- 15min cycle + 15min stair climber
50 sit ups with baby Ro.
Strength: Dead Lift
4@225-275-305-335-335
WOD RX’d
4+7
Fun WOD. Definitely want to try again when feeling better.
Deadlifts
95, 105, 115, 125, 135
WOD w/105#, knee raises
4 rds + 4 DL, 8 over the bar burpees, 4 knee raises