This Saturday, open gym will be offered from 10:00 to 11:00am.
AMRAP in 10 minutes of:
3 Ring or Bar Muscle ups
15/12 Calorie Bike
Rest 5 minutes
AMRAP in 10 minutes of:
3 Wall Climbs
15/12 Calorie Ski
*Athletes choice on order of AMRAP’s.
Compare to September 27, 2023.
3 WW / 12 cal ski
7 + 1
2 RMU / 12 cal bike
3 + 1 (lots of misses)
“Finisher”
With 45# DB
Completed emom then max reps last min: 24
Ski 6+9 cals
Bike/BMU 5+2MU
45#
3 RMU / 12 cal bike
6 + 7 (4 cals)
3 WW / 12 cal ski
6 + 3 (3 WWs)
“Finisher”
With 50# DB
Completed emom then max reps last min: 27 both
WOD:
Wall Walks + Ski: 4+3
Bar MUs + Bike: 6+4
Finisher: 16+12 50#
Looking good!
WOD
10 push-ups
12 cal ski
5+4 rounds
3C2B 0 MU 3C2B 1 MU 1 MU
12 cal bike
5 rounds
Finisher w/25# db completed
Wod RX
WW & ski – 7 rounds
Ring MU & bike – 6 rounds
Finisher w/ 50# DB
AMRAP 1- 5 rounds plus 10 pull ups plus 5 cals (all rounds with pull ups)
AMRAP 2- 5 rounds RX
Finisher – 23 reps on max round (40#)
Emerald Coast CrossFit
Strength
Clean & Jerk
95-115-135-185#
WOD
6 Rounds
2 Minute AMRAP
12 Calorie C2 Bike (damper 10)
Max rep clean & jerks
1 Minute rest b/w rounds
1: 95#=15 reps
2: 115#=12 reps
3: 135#=8 reps
4: 135#=10 reps
5: 115#=10 reps
6: 95#=15 reps
Total reps=70
WW/Ski – 5 rounds + 3WW + 2cals
RMU/Bike – 2 rounds (Rx’d) / 2 rounds w/ 6 Strict Pull-ups (Left Elbow)
—
Finisher:
6 rounds w/ 40# DB, then I quit
Wod:
Bar MUs + Bike: 6
Wall Walks + Ski: 4+1
WOD Rx’d
3 WW/ 15 cal ski = 6+2
3 RMU/ 15 cal bike = 5+1
Finisher: 50# DB
18+10
WOD:
Pull ups and Bike
5 + 3 pull ups
WW and Ski
4
Finisher: 50# DB
Skipped 16 and 18 but finished 20
10 Band bar dips/12 cal ski
5 rds
10 ring row/12 cal bike
4 rds + 10 ring row
Finisher w/20#
Completed with 24 snatches in minute 10
Wod Rx’d
3 RMU’s+15 cal bike
7+1 RMU
5min rest
3 WW+15 cal ski
5+1 WW
Right into the finisher
alternating s/a snatch
55# DB
Made it through 14. Not fun
3 BMU / 12 cal bike
7 + 4 (1 bike cal)
3 WW / 12 cal ski
5 + 7 (4cals)
“Finisher”
With 45# DB
Completed 14 and decided to have my heat stroke in peace
Wod Rx’d
3 BMU +15 cal bike
5 + 2 BMU
5min rest
3 WW+15 cal ski
4 rds + 10 cal
Right into the finisher
alternating s/a snatch
35# db
Made it through 20
WOD 1
10 bar dips
15 ski cals
5 rounds
WOD 2
10 pull ups
15 cal bike
6 rounds
Finisher 55#
Finished 9 rounds, 13 reps in final round