Worked out at CrossFit Amsterdam. Great experience!
Strength:
7 sets of 4 every 2 minutes
2 power cleans with a 3 sec pause at the knee and 2 normal touch and go power cleans
Got up to roughly 225# converted from Kilograms
Wod:
3 rounds for time (17min cap)
10 strict chest to bar pull ups
20 hand release pushups
30m lunges with 2 35# DB
Time: 11:10
Ring muscle ups – 13 wanted at least an emom so I’m happy with that
WOD Rx sit-ups unanchored 13:00. Not 100% on the time because I was looking at my row time and forgot to check the clock.
Rows were 1:14,1:15,1:14 sit-ups were miserable
Practiced low MU transitions
WOD w/military anchored sit ups
12:41
Strength: 6 rounds of dips (Negative, with band), pull ups. 3 and two reps
Wod: 18:44ish
50 sit ups/50 cals
30 situps/50 cals
20 Situps/30 cals
Wod RX w/ anchored sit ups – 8:20
20 MUs
WOD RX+ 14:27
50 GHD
25 cal row
AMRAP 10 mins: Ring mu’s
30 (9:15)
Wod Rx’d w/ regular sit ups
11:24
*anchored sit ups
Practiced low MU transitions
WOD w/anchored sit ups
14:15
tried a cou ple ring MU to see if i could still do them, 2/2
WOD 2 rounds
10:15
MU 4, 1, 1, 1 (plus one before)
WOD with GHD 16:14
AMRAP 10 mins: Ring mu’s
3
Wod Rx’d w/ anchored sit ups
13:37
3 ring muscle ups x 8, rested the remainder
WOD anchored ab mat sit ups
11:04
0/5,643 Ring MU today
WOD Rx
8:40
*anchored regular sit-ups
Proud of all 5,643 attempts 🙂
Ring MU progressions on box 3 every minute
Wod RX+
GHD quick pause on first round. Broken 2-3 round.
13:49
AMRAP 10 Min. Ring Muscle Ups: 31
30@9:34
WODRx+
13:48
Great job nooners!
Thanks Breck
11 RMU’s in 10min (1 miss)
**thx jaimers for the push!
Wod RX w/ anchored sit ups – 9:35
great seeing you today, molly! Crushed it per usual 🙂
thx breck – fun class!
28 RMU @ 10:00
30 RMU @ 10:43
WOD Rx: 12:29
MU
2 EMOM x 6minutes (12 total) and called it good.
—
WOD. Rx’d w/ anchored sit ups
13:36
Worked out at CrossFit Amsterdam. Great experience!
Strength:
7 sets of 4 every 2 minutes
2 power cleans with a 3 sec pause at the knee and 2 normal touch and go power cleans
Got up to roughly 225# converted from Kilograms
Wod:
3 rounds for time (17min cap)
10 strict chest to bar pull ups
20 hand release pushups
30m lunges with 2 35# DB
Time: 11:10
CrossFit Amsterdam… casual!
Strength:
AMRAP Ring MU’s 10 minute Cap
Total: 37
WOD Rx
10:45
-plan was to do 25 GHD/ 25 sit-ups each round. After rd 1 made the audible to just 50 sit-ups for rounds 2&3.
Practiced low MU transition
WOD RX- 10:40
5k tempo run
Home session
Wod rx +
11:44
10 Minutes
Max Ring MU’s
30@4:41 (all sets of 3)
50@9:20 (all sets of 2 from 30-50) with 2 singles at the end.
Total=52
WOD
With unbroken anchored sit-ups using arms
Time: 9:38
Wood rx
14:07
Unanchored sit-ups with an Abmat
Did 2 RMU for practice, they felt gross
10 minutes – alternated emom
:30 sec Handstand hold
:30 sec accumulated hanging from Bar
Skipped 1 full minute
WOD
3 rounds
rd1 50 GHD/rd 2 50 anchored Military SU/rd 3 50 GHD
30 cal row
15:34
Rx+ 17:37
Lunch run with Aspen
1.7 miles
2:00 run / 1:30 walk X 3
2:00 walk
2:00 run / 1:30 walk X 3
(Aspen: 3 potty stops – 2 water stops – all during walk times)
Wod at home
18 cal bike
50 unanchored sit-ups
14:40
Pull up program
Abs
Ring muscle ups – 13 wanted at least an emom so I’m happy with that
WOD Rx sit-ups unanchored 13:00. Not 100% on the time because I was looking at my row time and forgot to check the clock.
Rows were 1:14,1:15,1:14 sit-ups were miserable
WOD
With anchored sit-ups using arms
Time: 10:14
Practiced them, none but dang i was close a few times
Wod Rx(anchored sit ups)
13:33
3 strict pull-ups/3dips every 2 minutes
WOD w/anchored sit-up
12:34
Came back with B at 6:30pm
5 ring rows/5 pushups every 2mins
WOD w/ G2O w/ 15llb bumper
14:??
Backyard Wod
E2m x 10 rounds
15 cal bike
3 PC 135#
10 barbell push-ups
Home Gym Day
Some seated banded RMU pull-down to presses and low ring transitions
WOD w/unanchored sit-ups
11:34
Abs