Skill/Strength:
Every 2 min for 5 Rounds
Clean & Jerk 1×4 at 65% 1RM
Clean & Jerk 1×3 at 70% 1RM
Clean & Jerk 3×3 at 75% 1RM
Metcon:
4 Rounds
5 Ring Muscle Ups
10 Burpee Box Overs 24/20”
-Scale RMU to 5 Pulls+5 Pushes
-8 min cap
Accessory Work:
3 rounds for quality
10 Strict Pull ups
Side Plank Hold, L 30 secs/R 30 secs
10 Strict Press 50%1RM
Mobility:
3 min trap smash
3 min lat smash
WOD
5:15AM-6:15AM
WOD
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
WOD
8:15AM-9:15AM
WOD
9:15AM-10:15AM
Open Gym
10:15AM-11:15AM
WOD
11:30AM-12:30PM
WOD
12:30PM-1:30PM
Open Gym
1:30PM-3:15PM
WOD
3:30PM-4:30PM
WOD
4:30PM-5:30PM
WOD
5:30PM-6:30PM
WOD
6:30PM-7:30PM
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Alex Ebert
Finished 8 burpees after cap.
RMU work. Got a couple successful during the workout. C&J 135, 155, 175
5
0
Autumn Jarvis
5:57 Scaled
RMU progression work with feet on the ground. up to 90# on complex.
14
0
Bradley Boockmeier
Sprained my ankle Friday. Currently on the IR
13
2
Danielle Sherman
Crossfit Saol
Strict PU work. 5 rounds of 200 m run, 9 power snatch, 9 OHS. Metcon outside in 70 degrees = YAY. See you all on Thursday
5
0
David Rueckl
Finished after the cap
Scaled to black band pull ups and push ups, 24” step ups. Got to 5 burpees in the last round at the cap.
Complex to 135#
Shows up and moved forward 30’
13
0
Erika Donaldson
C&j up to 105
Didn't finish. Worked on low ring progressions.
Accessory✅️
13
0
James Mueller
C+J 185-215 METCON scaled to Pull ups push ups 7:32🐌
Week away makes things tough. 🥴
12
0
Joe Nygren
5:48
Scaled to rmu off box but was able to get 1 before and a few after the time. C&j 125-145
11
0
Pamela Gehl
3 rounds
kipping pull ups and push ups
Accessory work - 45# barbell
Cleans 65lbs - 75lbs
12
0
Steven Leiterman
3+3 burpees box jump overs at cap
Finished Metcon after cap - clean and jerks up to 215
11
0
Theresa Rosenquist
8:35**
** Scl'd AF!! Clearly finished post TC...no idea where I was @ 8' 🤷🏻♀️ =RR + BK-PU & 👵🏼 BBSU (20"). Strength: KBClns&SAJk: #26/26, 30/26,35/30. Pre: 110 Cals BikeErg, post 4x{10 pause GHHE & 25 AMSU -> 10 DU practice -> 125 Cals BikeErg -> Mobility!!
11
0