Yoga Mat

Wednesday Jun 20 2018


We have two awesome swim WOD options this Sunday! There’s a special edition Swim and Shoot WOD at Todd R’s house in Lena, WI at 11am. *Note that start time changed from 1pm* All attendees need to be 15 and older and have experience with shooting. 
If you aren’t familiar with firearms or that’s not your jam we have Steve K’s swim instruction WOD at Ashwaubenon Aquatic Center from 1:30-3pm. 
If you stink at swimming get yourselves a pair of goggles and get good with our Games Masters Athlete himself Mr Tom Fameree!
Make sure you’re making use of that CrossOver Symmetry too.
Have a great Wednesday!

1.) Yoga Mat
Start each round with a 400m Run
21-15-9
Back Squat 155/105lb
Hurdle Jump Over 
Finish with 100 Double Unders 
2.) 3 Front Squat every 2 minutes for 4 rds @ approx 85%
*3.) 10-9-8-7-6-5-4-3-2-1
Parallel Ring Row
Ring Push-ups
*4.) 10 minute EMOM 
5 Deadlift @ approx 50%
5 Bar Facing Burpee
*5.) 9-7-5
Bodyweight + 10lb Bench Press
Bar Muscle Up
Note: If your pectoral muscles are not up to body weight load drop it to a manageable load and concentrate on keeping those elbows in pushing through your pecs, lats and tris Bro👊🏼🇺🇸
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 
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Whiteboard
13:30. 165 FS
DL(125) burpee Emom✅ Bench(65)&bmu✅
190# FS
66 du at cap.. 55#, low bar jump overs
65# FS
Went over 2 min on DUs. 255# FS.
6 DU @ CAP #125
#215 FS
12:58. Worked to 295 for FS
This one looked fun
Miss you all! Crossover Symmetry withdrawal as well 😅
Capped w/ lots o' SU's left.
95# BS. Ramped to 175# FS
16:54 sub step ups for hurdles
125# FS
10:50; 225FS
10min EMOM 5 DL @305/315 5 BFB 10-1 Parallel Ring Row Ring Push Ups 9-7-5 Body weight Bench@195 Bar MU
Hurdle on side. Went better than expected!! FS 165#. EC #3 and #4
10 to 1 parallel ring row and ring push ups, bench press & bar muscle ups, GHD & planks
~16:00 105# BS, 20” box with PVC, single unders
Dubs just weren’t happening. 125# FS
215# FS #3 & #5 for EC W/ Kim and Brad
80'DU @ cap,
85# BS, 24" hurdle, sub 500 m row. Half awake but ✅ 120# FS
17 cap, didn't get to the su's, 125# BS, 135#FS
RX except 100 single unders at cap
155lb front squat
310lb Front Squats. 2x3 and 1x6. EC #4 DL/BFB EMOM. All rounds done in 12 sec or less.
80 SU at CAP, 85#, Low hurdle
145# FS
👶🏼 mods: bike 0.5 miles, 75#, low hurdle jumps, su /// 85# FS
14:06 rx; 155# front squat
Emom done, bench/bar mu some @ 85#
11:45 RX & from the floor
FS 185#, ring rows/ring push ups...good to be back at a real CrossFit box 😁
14:15 **
🚨 high risk jumper 🚨 - subbed steps up for hurdle jumps. 105#. FS - 160#. Ring rows/push ups. Core circuit x 4 rounds. Mob.
FS @ 275#
FS @ 205
16:43 85#fs, sideways height hurdle. 125#fs.
11:51 with taking the barbell from the floor
UB backsquats / DUs: 30-30-40 / *3.) complete in 8:15 / *4.) 40 seconds of rest each round / *5.) Complete in 11:50. Bench press @ 210# / 2x25 arm curls @ 55#
65 DU at cap. Bs #95
FS #110
Tapped out at 35 DUS #shins🔨 ~13 minutes. 155# FS. Bench press(125)/BMUS done. Ring row/push ups done. 3 rounds: 20 GHDS, 15 T2B, 20’ HS walk, 10 DL (155). 100 Hollow rocks for time like 5:21 😂yuck
15:13 135# BS 165# FS
Grant put DU into the WOD to beat my time #cfgbconspiracy. EC #4 @165. EC#3
13 something.
FS @ 175#
12:48 @ 135#
200# FS
17ish, 85# BS, step ups, bike instead of run & DUs
55# FS That was a hard one... ugh.