1.) Tower
7 minute AMRAP
Up the ladder
25 Double Unders
1 Deadlift 275/195lb
1 Chest To Bar Pull-ups
25 Double Unders
2 Deadlift 275/195lb
2 Chest To Bar Pull-ups
25/4/4, 25/8/8, 25/16/16, 25/32/32
2.) Tabata
Flutter Kicks
Weighted Russian Twist (1-10lb plate)
Hollow Rock
Superman
Parallette L-sits
*3.) 15 minute EMOM
1 Snatch @ 75%
*4.) 4 x 800m
note: rest exactly 2 minutes between each run
*5.) CrossFit HQ Workout 170703
For time:
100 hip-back extensions
7 minute AMRAP
Up the ladder
25 Double Unders
1 Deadlift 275/195lb
1 Chest To Bar Pull-ups
25 Double Unders
2 Deadlift 275/195lb
2 Chest To Bar Pull-ups
25/4/4, 25/8/8, 25/16/16, 25/32/32
2.) Tabata
Flutter Kicks
Weighted Russian Twist (1-10lb plate)
Hollow Rock
Superman
Parallette L-sits
*3.) 15 minute EMOM
1 Snatch @ 75%
*4.) 4 x 800m
note: rest exactly 2 minutes between each run
*5.) CrossFit HQ Workout 170703
For time:
100 hip-back extensions
Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
https://journal.crossfit.com/article/cfj-crossfit-wod-170703
https://journal.crossfit.com/article/the-ghd-hip-back-extension
https://journal.crossfit.com/article/cfj-crossfit-wod-170703
https://journal.crossfit.com/article/the-ghd-hip-back-extension
Karl Bonkoski296d
Helton
3 RFT
800m Run
30 DB Squat Cleans 50/35
30 Burpees
Omar CruzRivera296d
Thompson
10 RFT
1 Rope Climb 15ft
29 BS @95
10m Barbell Carry @135
Chris Ness296d
No DB!
JT crossfit wod.
JT
21-15-9 | For Time
HSPU
Ring Dips
Push-ups
Omar CruzRivera296d
Bull
Two rounds of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
Michael Green296d
"DT" please
Kayla Duchateau296d
Lumberjack 20
Matthew Luepke296d
Manion
Chris Ness296d
Hidalgo
Anne Hoffman296d
I don't think wt-lifting class starts until Wed morning. Last I heard
Zach Truett295d
Tommy V
21 Thrusters (115/75 lbs)
12 Rope Climbs (15 ft)
15 Thrusters (115/75 lbs)
9 Rope Climbs (15 ft)
9 Thrusters (115/75 lbs)
6 Rope Climbs (15 ft)
Brad Rush295d
Hero WOD Luke
400m run
15 Clean and Jerks (155/105)
400m run
30 Toes to bar
400m run
45 Wallball shots (20/16)
400m run
30 ring dips
400m run
15 weighted lunges (155/105)
400m run
Theresa Rosenquist295d
How 'bout: White, Zeus, Dae Hahn, or The Seven?
Chris Ness295d
What about a light jog/brisk walk to Culivers for for some custard then an Uber ride back for time.