Fuel

Tuesday Mar 7 2017


Hey that was a fun day. Weightlifting went well with pretty much everyone. It was super fun to coach that! I hope you enjoyed it as much as we did. 17.2 was also fun today and we'll see where we stand once the dust settles. I'm very proud of your effort. I enjoyed seeing all yo faces today. 
Have a great Tuesday. 
1.) Fuel
9 minute AMRAP
10 Single Arm Dumbbell Thruster, Right Arm 50/35lb
10 Dumbbell Alternating Leg Box Step Ups (24/20") 50/35lb, Right Arm
25 Double Unders 
10 Single Arm Dumbbell Thruster, Left Arm 50/35lb
10 Dumbbell Alternating Leg Box Step Ups (24/20") 50/35lb, Left Arm
25 Double Unders 
2.) For time:
50 GHD Sit-ups 
50 Air Squats
25 GHD Sit-ups 
25 Air Squats
*3.) Every 2 minutes for 10 minutes
10 Deadlift
20 Push-ups 
Note: does not need to be ub deadlifts. Make sure to reset like a boss every time you drop that bar. 
*4.) 3 rounds
10 Weighted GH Raise
10 Reverse Hyper
20m Handstand Walk
Note: if you're able to GH Raise and get compliments grab a plate even if it's a 1lb plate. Start getting heavier with that Reverse too. 
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Rebecca Smith498d

My caveman brain couldnt handle the quantity of Mondays workout. I appologize in advance for asking everyone what is going on ;-)

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Amy Zynda498d

I feel as though one armed dumbbell thrusters are not a thing.

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Brittany Van Enkevort498d

Finally, done with 17.2 and can stop beating up my shoulders with those dumbbells, oh wait. Just kidding.

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Chris Ness497d

#shoulderfit

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2 + 7 DB Thrusters (right)
2rds plus all the right done and 2 thrusters on left
Rx except singles. Ghd/squat done, romwod done, deadlift/push up etc done, 3 classes to teach---I'm tanked
1.5 rnds RX
Strung 12 DU together. PR.
I did all that stuff
3 rounds + 8 thrusters on the right arm
6:?? On the GHDs/squats ROM wod done
Errmmm 2 rds+ 1 right arm box step up I believe
I was slightly confused for the first 45 seconds, minor setback😬 5:16
3 rds.35# except for the left arm thrusters I used 20#
5:24
2 rounds + 10 right arm thrusters 25#
7:17 ghd's to parallel... DL/push up extra credit
2 + 2 steps ups on left
6:10 sit-up/squat
1 RD + 5 StepUps RX
Forgot my time on other workout.
2 rds, ladies rx #solidarity
6:22 & EC 4 - 5GH Raise sub (these are hard), 30 sec handstand holds sub
2 rds 13 reps rx
7:13 on the ghd and squats. Did gh raise extra credit. Subbed shoulder taps in hs for hs walk
3 RDS + 10 Thrusters 25#
4:54 ghd/squat ... Mu practice after
I was there and didn't like it
2 rds + 10 thrusters
25#, 50 singles. GHD to parallel: 5:25, ROMWOD, 10rds 5 banded pull up/5 DU attempts aka "you suck at CrossFit WOD"
1+4 step ups left arm
5:24 ... not my day for double unders
2 + 1 L thruster 35#
8:16
2+13 7 something on GHD squat thing
1+9 left arm box steps
2 rounds + everything except last set of DU, 20# dumbbells & had to do singles
Around 7:00 for ghd/air squats. Worked on pull-ups and toes to rings after.
2 + 8 step ups (right) 25#
2 rounds + 2 right box step ups at 25lb
6:02
2 rds and 1 right arm step up..35#
6:07 20# abmat situps
2 rds + 24 single unders (40#)
7:46 for part 2.
2 rounds minus last set of DU rx
10 DU's short of 2 Rds @ RX
6:34... slightly below parallel
2 rds 30#
Ghds/air squats ... 6ish??? I forgot. 😬
2 rounds + 3 box step ups
Did single unders... 6:50 for time on GHDs and squats... also did some more GHDs and rowing before class
2rds + 6 dus (rt) 15# db
4:51
1+10 L thrusters
Ghd 2 parallel air squat 5:21 Ec garbage bin push in the parking lot with Justin .
2rds + 8 DB th
3:49; DL to 185#/
Called in to work for wind storms!!!
2 rds + 1 L SU,20#. 6:18
3:53. DL 175ub/10 HSPU
2 rounds 6 steps up (right)
4:36 ghd/air squats
2 rounds minus the DU - RX
6:06
Closely resembled an active rest day ✌🏽
Bike & Strength
30 min HIIT hills. 5×10{BP/BS/SP/DB plank oblq: 85/105/60/30. 15 min Broga(ROMWOD)}×2 .
3 rds even
3 round + 5 right arm thrusters
4:26 extra cred thanks to Ash
2 rds I think... 15# right, 10# left
6:20, ab mat sit ups w 8#WB