Lion Walk

Monday May 14 2018


Hope to hear Mother’s Day weekend went well for you all and maybe got that yard cleaned up too! Big week ahead with lots of fun workouts to do so make sure you’re getting your rest and taking care of that body of yours. Speaking of taking care of that body, Todd from Aurora BayCare will be in tonight around 4:30pm until 6:30pm to take a look at any boo-boos you may have. Let’s get to work!
Happy Monday
1.) Lion Walk
400m Run
3 Rope Climbs, 15’
20 Clusters 115/85lb
10 Box Jumps 36/30”
20 Clusters 115/85lb
3 Rope Climbs, 15’
400m Run
2.) 3 Front Squat every 90 seconds for 5 rounds @ approx 80% 
*3.) Deadlift 5-5-5-5-5, add load each round and rest no longer than 3 minutes between sets
Note: start @ approx 60% 
*4.) 7 minute AMRAP 
5 Bar Muscle Up 
50 Double Unders 
*5.) 3 Rounds for time
25 cal Row
25 Hand Release Push-ups 
*6.) 50-30-10
Ski Erg Cal
GHD Sit-ups 
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Sylvia Christensen 188d

#iamdoingallofthistomorrowyo

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Derek Zehms188d

As for ec 4 I was going to do an AMRAP with ring MUs and double unders... I’m on to you Grant

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15:31 155 FS
DL 145-205#
Extra credit stuff
One of the worst workouts I’ve ever done
16:06 lots of mods
2 rope pulls per climb, 24” box, 35# 75# FS (not quite 80%)
175# FS
14:28 55#
FS 95#
255# FS
Done Scaled Everything
#135 FS
Out running last 400 at time cap 75# cluster
125# FS
17:15? Rx
Rx rope climbs; 130# FS
12:40; 245 FS
7min amrap 5 bar mu 50 du’s 10min amrap 200m Partner wb carry 10m partner wb throw
24" box jump. Barbell endurance = embarrassingly bad, but excited to do the workout. PP instead of FS.
14:37; 155 FS
After cap...probably 19min
65#, 24” BJ. Very slow runner. FS up to 105#.
17:00 on the nose. Lots of mods
55# cluster, 3 regular rope climbs & 3 rope pulls, 24” box. 105# FS (not 80%)
16:12. BJ @ 30”
FS @ 205#
24" step ups, 65# clusters. 3x5 @ 125# FS.
FS 140
250 reps Rx, with 7 seconds to spare. no MU attempts
5x4 back squat every 3 min @175. Max effort round 5, 7 squats. 10min AMRAP 5 burpee pullup, 10 35lb db snatch, 20 14lb wallball. 3 rounds +4/5 burpee pullup
Warmup 800m run, wall squat tabata
17:30 rx wt, 30" bj, rope pulls
FS at 235#
155-165# FS
👶🏼 mods: 55# clusters, box stepups, rope climbs go red // fs @ 65#
16:56 almost Rx (27in BJs)
Those clusters🤮
150# front squats; deadlifts ^225#
15:22, 175# FS
Lots of EC
16:08 85# mod rope climgs
145# FS
Crossfit Proventus
10 x 1 tempo BS - 165-175#, chipper 10-9-8...1 Clean and Jerk with 30 DUBS after each CJ Round. 12:58.. #3 EC + shoulder mobility.
^ 265# FS
17:22. 55#clusters, 24"box. 105#fs.
With the short rope - 12:57
Legless rope climbs on the short rope until I could utilize my feet. 10-5-5 for the first set of clusters. 4x5 for the second set. / 270# front squat / DL: 5s @ 135 WU, 225# WU, 275, 315, 365, 385, 405#
FS#205
Out running during cap
17:04 75# clusters, 24” BJ - I’m renaming this WOD to: slow death
FS 140#
16:09, 155# FS
5x5 deadlift 180-205-225-240-250. CFGB #4: 4 MUS
14:46 Rx
165# FS
"Soul Crusher!" Scl'd w/: 0.7 mi Ass.Bike/#20 KB SqClnTh/20×{10" BJ. (I haven't felt lightheaded in a long time). FS: #100. PEC: 3×{GH-HE/GHSU/FBFlys
Sub FS @ 135 for clusters. BS @185 for FS. 33" box jump EC 4 with bands for MU (3 rounds). EC 6. Mini team 10min AMRAP running 200m with wallball and 10 wallball tosses with Derek (5 rounds? I think)
12:58. Clusters @ 95#, bj @ 30”
FS @ 165#
250#