Today, open gym will be offered from 10am to 11am.
Every 3 minutes until failure, complete 2 rounds of:
3 Toes-to-bars MRX Hanging knee raises
3 Kettlebell swings 55/35#
25’ Kettlebell walking lunges (carry KB however you like)
Rest with the remaining time in the interval.
*Add 3 reps to the toes-to-bars and kettlebell swings in each progressive 3-minute interval.
RX through 15s and stopped… Not that I would have made it through the 18s
Finisher: completed but don’t know rounds
Wod Rx’d
Through round 12
*ub until second set of 12 T2B(6/6)
Finisher: 3 min AMRAP Rx’d
25 goblet lunge
5 goblet squats
Total rounds: 5
WOD Rx through 12
Finisher: 3 rounds + 2 reps short of finishing 4
Wod rx
Round of 15 + 28 reps in the round of 18(18 TTB & 10 swings)
Finisher – lunges were not goblet, held the KB on my shoulder
5 rounds + half a section of lunges
Emerald Coast CrossFit
With a partner
For time:
50 cal echo bike
2 rounds of:
36 Deadlifts@185#
63 Wall ball shots
50 cal echo bike
2 rounds of:
36 Deadlifts
63 Wall ball shots
50 cal echo bike
Time: 26:48
WOD modified w/ 25# KB
10 rounds E3MOM
3 TTB
3 KBs
25’ KB walking lunges
Finisher 4 rounds
3 mins of 25’ KB walking lunges & 5 pushups
Wod RX
Through 12
Finisher
3 rds
Wod Rx
Through round 12
Finished with 30 seconds left but I was gassed
Finisher: 3 min AMRAP Rx’d
25 goblet lunge
5 goblet squats
Total rounds: 5 + 20ft goblet lunge