Send It

Friday Sep 7 2018


I want to wish our Granite Games Athletes, Kelly, Tom, Sal, Karl, Erin, Jamie & Tina the best as they head to St. Cloud Minnesota to take on some of the nations best CrossFit athletes. Kick some butt gang!

CrossFit Kids begins this coming Monday running for the next 8 weeks. Click the program tab for more info. 
Have a great Friday!
1.) 10 min EMOM 
3 Push Press @ 10RM weight 
Then drop approx 10% and do one Max Effort(ME) set approx 1-2 minutes after EMOM is complete
*2.-4.) Repeat for Back Squat/Bench Press/Military Press
Note: Complete 30 reps of each however you wish meaning you do not need to do an EMOM
1.) Send It
17 minute AMRAP 
25 Air Squats 
25 Step Ups 24/20”
15 Hand Release Push-ups 
15 Hip Extensions 
5 Ring Muscle Ups 
5 Bar Muscle Ups
*2.) 3 Deadlift Every 3 minutes for 6 rounds @ approx 75%
*3.) 5 Rounds for time
20’ Standing Sled Pull 200/100’
20’ Handstand Walk
*4.) 50 Back Extension 
Note: Slow and precise
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Timm Uhlmann98d

I'm confused. Isn't "send it" the name of all the wods? I'm pretty sure it's in the fine print.

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105pp Emom 11@95. DL@180. Hswalk& sled pull
Moved, muscle up progression, baby bar muscle ups.... push press at 75# then me at 65# for 10
115 PP, 9 @115#
2+1 c2b, modified in garage, 25 squat, 25 stepup 24”, 15 push-up, 5 dip (banded), 5 c2b, paying for my summer of fun
3rds+88 reps
Ring rows and strict banded pull-ups instead of MU/BMU PP @85, 18 reps @65
At CrossFit Catania:bench press @ 25 kilos for 2’ alternating at least 5 reps or more for a total of 30’
The wod: 4 rounds of bench press @ 25 k for 2’, 10 meters rope pull with at least I think 50 k alternating, last was 25 k ball with ten meters run and 5 burpees jump
3 rounds + 5 squats scaleddd
Pu off box, ring rows for mus... push press: 65#, 12 @ 55#
55 Push press, 45 reps ME at 45#. 3 rounds and 15 squats, did ring rows and strict PU instead of MU
2+25 air squats mod MUs
185/10@165
PP at 205#. 16 at 185#.
Almost 3 rounds?
3 rounds 12 Hip raises pp 155
4 rds+17box step up; 185#PP, 13RM@155#
5rds 10dumbell snatch @50lb 30 ghd parallels
3+65 (through push ups)
Low BMU, purple banded MUP. PP 75#(1), 65# (9) - no ME set (elbow not happy)
PP @ 85#. 12 @ 75#
Moved for 17 min 😊
3 + 3 mup’s. * / mup’s progressions.
155 pp / 8 @ 140/// EC - sled pull and hsw
2 RDS + 2 RMU progressions
PP at 75#, 14 at 65#, bench 70#- 15 at 65#, DL 3x6 at 185
2 rds, mods for ring and bar MU
175#, 16 at 155#
55# PP, 17 @ 45# 2 rds + 2 ring rows
Rest day 🤗
Much needed 😴
2+15 push-ups ***
***muscle up attempts/banded BMU, Push press 110#, 29 strict pulls up, dumbbell snatches/GHDs, DL 215# (did as EMOM)
2 + 2 Muscle Ups
90# PP / 15 @ 85#
4 + 3 Step Ups **
Sub ring rows for MU and no BMU (shoulder week 5 grrrrr). 175# BS - 155 x 18. GHD/Wall Squats/Mob circuit.
185# PP, 12 @ 165
3 rd + 15 PU's
Worked until 8:30 p.m.
3 +3 hip extensions. Mup from low bar
Pp #80, #75
PP 95#, 16@85#
🔥🔥Yoga🔥🔥
& All things KB: TGU/RDLs/Burpees/Cleans/Squats/FR Walk/Shuttle sprints
3 rounds + 1 squat (MU subbed for hips to rings)
PP @135 11 reps at 120. EC 2 Bench Press @145. EC2 DL @255. Joint deadlift PR with Jenni at 505 for funsies. Handstand work with Kim with advice from Danica. Some MU work. Today is a good day
155# PP, 12 @ 135#
2 rds + 15 PU’s
2 rds + 10 HE
155#, 20@140#