Friday night class is canceled this week. All other classes on Friday are normal.
Conditioning:
Complete as many rounds as possible in 10-minutes of:
3 Burpee-Box-Overs
3 Deadlifts (225/155)
6 Burpee-Box-Overs
6 Deadlifts
9 Burpee-Box-Overs
9 Deadlifts
…Etc, adding 3 reps to each exercise every round
For Score
…Rest 10:00, then with a running clock…
0:00-2:00 Max rep Handstand Push-ups
2:00-4:00 Rest
4:00-6:00 Double Unders
6:00-8:00 Rest
8:00-10:00 1-rep Max Squat
For Score
Flexibility/Mobility:
Low Dragon – 2:00/side
Elevated Cat – 2:00
Reclined Spinal Twist – 2:00/side
Post scores and experiences to comments
Wod 1 64
Wod 2 325
Total 389
Partnered w/ Allyson for:
Team Series 2017 Event 6: 21 Rx
Team Series 2017 Event 7: 758 Rx
Team Series 2017 Event 8: 17:33 Scaled
Team Series 2017 Event 5: 87 Rx
Great job Allyson! Official registered on the CrossFit website and finished her first comp!
Great job guys! And congrats aly!
100 reps, 143#
16 HSPU
100 DU
143# BS
Part 1:
127 reps Rx
Worked on controlled pace, constant movement.
Part 2:
33 HSPU
171 DU’s
385 BSQ – has been a while since doing heavy BSQ on my knee. Didn’t use knee wraps and felt good under weight. Still not fully confident with knee under PR loads though. Soon!
589 total score
10 min AMRAP-
finished the rounds of 18 @123#
Just wanted to move and get my heart rate up a little…CHECK
Went very easy today- Body feeling a bit fatigued from my half marathon Saturday.
Part 1: 66 reps scaled weight (103), box step ups
Part 2: 23+90, skipped BSQ.
Also forgot to write that I did KB PU instead of HSPU.
AMRAP 87 scaled
HSPU 27 unbroken 33 total
DU 96
BSQ 248#
T
WOD 1 – into round of 21 – 130 Rx
WOD 2 – 17, 167 and worked up to 85% on BS