@jamjks

Friday Dec 8 2017


I may have hit an audible on today's workout as I also may have stolen this WOD from a buddy on Instagram. A few signs from the CrossFit Gods told me it's time to say hello to Wallballs again (I have a bad tendency to not do them) and upon seeing that instagram post I knew it must be done by us ASAP at CFGB! I'm not going to tell you who I stole it from though. 🤔
Happy Friday, Friday. 
1.) Every 2 minutes for 12 minutes 5 Deadlift @ approx 60%->10 Box Jumps 24/20"
2.) @jamjks
10 min AMRAP
10 Wallballs 25/16lb
20' Handstand Walk
Note: Handstand walk must be unbroken 
*3.) Establish 1RM Strict Press, Push Press & Split Jerk if you have not done so yet. No more than 20 min for each lift
*4.) 5 rounds for time
22 GHD Sit-ups 
15/12 cal Ski Erg
*5.) 200m Overhead Dumbbell Carry 50/30lb
Then:
7 rounds 
7 Ring Dips
7 Parallel Ring Rows (use box for feet)
Note: tight midline on Ring rows

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Rebecca Smith6d

I'm actually happy to see wallballs. Any rig work and I was about to get violent 😣🔫

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Angel Anderson5d

I like wallballs 🤷🏻‍♀️

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6 rds + 1 wb
DL 225#
Feels good to be back :)
Didn’t count just moved
WB unbroken, HSW broken
16# WB HSW not unbroken. As far as I could get in 30 secs, 20ft 4/7 rounds DL @115#
8 rounds 95# DL
Not unbroken walks but 20ft everytime. DL 175
7 rds *20# wb for 2 rds rest with 25, hsw broken AF*
315 deadlift
6 rds + 6 WB
That horizontal hand travel. DL 245#
6 rounds w/ 20# WB & HS holds
24" box jumps & 185# DL
6 rds 2 wb 25#. Holds.
6 ?? Did broken HS walks
135# deadlift, step ups
DL 315
Didn’t count. 20# wb. HS holds
185 deadlift. 🦋 work after
6 + 5 second handstand hold.RX WB
135# DL
6 Rounds with broken HSW's
DL @ 225# EC of ghd and my new bestie, aka, the Ski Erg!!
7 rds RX (had to redo 2 hs walks from breaking right before the 20ft 🤦🏻‍♀️)
Deadlifts at 155
6+4 20# WB
HS Holds for 60 clock seconds and yesterday’s FS at 245
7 rounds / first 2 and last 2 unbroken
DL 85#
A few rds ... I just know I was upside down a lot
Scaled to handstand hold//145#dl and 📦 step ups
10 rounds with 16# ball and 15sec handstand holds
Deadlift 160#
5 + 12ft RX
DL 155#
8 Rounds - 20ft attempted HS walks • 175# DL
Happy Friday ❄️
5 + 10 Wall Balls
Attempted HS Walks for first time... key word ATTEMPTED. Got ONE step. ONE. :) 155# DL, Split Jerk Max 165#, Ski plus GHD, 2 rounds of Rows and Dips, + Mobility
6 or 7 broken HS walks
DL @ 275#
DL @255
Worked until 9:15 p.m.
7 rounds? +4 WB RX, hand stand holds on wall
Monday's B.S. # 140
Movements + 3 wb @ 25#
6+7 WB unbroken HSW, #165 DL
**#12 MB & 20' Evil Wheel plank walk.EC: AM - 15 KB presses/10 BOR (R/L, #35)/50 flutter kicks - 5 min alt Russ. Twists (#10)/Situps.
6 + 5 ft
DL at 175#
6 rds Rx. HSW struggles
DL 185#
10 rds + 10 WB
20#, 20s holds; 255# DL