Strength/Gymnastics
EMOM for 20 minutes:
Odd: 2 Back Squats with 1 second pause in bottom
225/235/245/255/265/275/285/295/305/315#
Even: 2 Parallette Deficit Strict HSPU’s with Rogue HS mat b/w parallettes
20 min EMOM
Odd back squat w/pause with Amy
125-135-145-155-165-175-185-205-210-215
Even strict HSPUs w/ and w/out mouse pad and a few wall facing with mouse pad
Wod RX: 9:31
Strength: all @ 185lbs
Strength 2 back squats & 2 HSPU (1 ab mat)
65/75/85/95/105/115/125/135/145/155
WOD 85# 10:40
Squats @ 225
Strict HSPUs and a couple sets of ring HSPU
WOD RX
7:26
EMOM for 20 mins:
Odd: 2 strict HSPU’s
Even: 2 BS’s w/ 1 sec pause at bottom @225#
Wod Rx’d
9:59
Unbroken
EMOM for 20 mins:
Odd: 2 strict HSPU’s to 2 abmats
Even: back rack lunges w/44# (4 reps first few sets, then just 2)
WOD modified:
28-22-16
Back rack lunges 55#
Regular burpees
Time: 12:49
Odd: 2 pause back squats: 85-95-100-105-110-115-120-125-130-135
Even: 2 wall walks
WOD: 95#
12:03
EMOM for 20 mins:
Even: 2 strict HSPU’s
Odd: 2 BS’s w/ 1 sec pause at bottom
2@225, 255, 275, 315, 335, 355, 375, 385
1@405
Wod Rx’d
12:53
BS 105#-165#/2 strict hspu
Wod RX from floor
8:09 woof
Great job, Stephanie Fielder of Dreams!!
EMOM for 20 mins:
Odd: alternated 2 strict HSPU’s, 2 Wall facing strict HSPU’s
Even: 2 BS’s w/ 1 sec pause at bottom @225#
Wod Rx’d
9:01
EMOM for 20 mins:
Even: 2 BS’s w/ 1 sec pause at bottom (5@235# and 5@265# w/ geriatric bar)
Odd: 8-12 DB Strict Press w/ 40s (100 reps total)
Wod from Rack w/ 165# on geriatric bar
11:06
Mod for back
5 strict HSPU with 1 ab mat
4-6 lunges or push jerks 105#
40/30/20 back rack lunges @ 105#
27/21/15 standard burpees
15:22
BS: 95-185lbs + 2 strict HSPU
WOD: #85
8:05
Then
3x
10 plate to OH #25
20 alt reverse lunges
5 strict HSPU
5 butterfly pull ups
Strength/Gymnastics
EMOM for 20 minutes:
Odd: 2 Back Squats with 1 second pause in bottom
225/235/245/255/265/275/285/295/305/315#
Even: 2 Parallette Deficit Strict HSPU’s with Rogue HS mat b/w parallettes
WOD
As Rx’d
Back Squats unbroken
Time: 10:00
Back Squats: 115, 135, 145, 165, 175, 195, 205, 215, 225, 135
HSPU
STRICT x3. Kip x7
WOD:
MRX 115
11:29
Back squat with 2 second hold:
65-95-115-125-145-155-155-155
HSPU Deficit:
15 # Plate Strict: 2-2
Paralette kipping practice 1-1-1-1
WOD
27-21-15
GHD
Burpee Over Bar
7:03
75#
13:23
Activator:
odd: 115# 2 reps w/ 1 sec pause at bottom
even: 2 HSPU w/ two abmats + 10lb rubber plate
WOD Mrx
10:56
fun class – thx breck!
Strength: all strict HSPU — a few rounds w/deficits on parallette bars
Back squats – worked up to a few rounds @225#
WOD: as written w/ back squats @135#
11:43
Odd Back squat 2 reps w 1 sec pause:
105-125-135-145-155-166-175-185-190
Even 2 strict HSPU: 1st 3 rounds with mouse pad then the rest no mat woohooo first time!
Wod rx +
10:38
Unbroken
Great job Georgie!
20 MIN EMOM: 85lbs & Pike push-ups
Back squats w/ 85 (from rack)
13:09
Fun class!
Strength: went up to 235#, 2 strict HSPU
WOD, 14:38 with 135#
Strength: back squat with 1 sec pause
155-175-195-215-225-235-245-255-265-275
Odd minute: one wall walk
WOD: as RX’d
15:20
225,245,265,285,315,335,355,375,395,395
2 strict HSPU
WOD Rx 13:21
27 unbroken, 11/10, 15 unbroken. I was smoked after the strength so I’m happy I didn’t get capped
Strength: 185 to 225
Wod mrx
13:53
Blockers CrossFit Palace
Strength: 20 EMOM
Odd: 2 back squat w/ 1 sec pause
1@185, 5@205, 4@225
Even: 2 Parallette Deficit Strict HSPU’s with Rogue HS mat each minute.
WOD Rx’d
12:03
CORBIN:
Strength:
Odd: 2 back squats w/ 1 sec pause
6@65, 2@75, 2@85
Even: 2 Kipping HSPU each minute
WOD w/ 65# barbell
11:11
20 min EMOM
Odd back squat w/pause with Amy
125-135-145-155-165-175-185-205-210-215
Even strict HSPUs w/ and w/out mouse pad and a few wall facing with mouse pad
WOD Rx+ w/open standard burpee takeoff
9:27
IT Band stretches/rehab
Didn’t have time for abs today
WOD. 115/ski cals
9:08
Strength w Steph up to 215!
Handstand push ups w/ no ab mat
WOD rx: died. May have been 13 ish. Blocked that out already.
Modified
Strength w/front squats 65-75-75-75-85×6
Alternated knee pushups / elevated pushups on GHD
Wod w/25# KB goblet squats and regular burpees
Squats 27-21-15
Burpees 21-15-12
12:17
Strength 2 back squats & 2 HSPU no abmats
65/75/85/95/105/115/125/135/145/155
WOD MRx 12:56
10×2 Squats 185 to 275
10×2 Shoulder Press all at 115
WOD sub 21 bike cals
-11:42