CrossFit HQ WOD 140805

Thursday Dec 21 2017


The greatest thing one can do is never give up on one's self.
Have a great Thursday!
1.) CrossFit HQ WOD 140805
10 1-minute rounds of:
315/225-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee
Rest 2 minutes between rounds. Post number of burpees completed each round to comments.
*2.) 5 Front Squat every 3 minutes for 3 rounds @ approx 80%
*3.) 10 reps of: Start at Hang Position and take 5 seconds to pull up into High Hang and then Snatch @ approx 55%, rest as needed
note: count out loud thousand one, thousand two, thousand three, thousand four, thousand five while sliding bar up leg
*4.) 17 minute AMRAP
50 Wallballs 20/14lb
50 cal Assault Bike
note: watch your watts and maintain a consistent pace
*5.) 5 rounds
12 Reverse Hyper
15 Hip Extension
12 Free Standing Handstand Push-ups
*6.) 25-20-15-10-5
GHD Sit-ups
Toes to Bar

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Sylvia Christensen 180d

Yo check out April 20 2016 to compare scores from the last time we did this 👊🏽

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Nick Fonti180d

heyy! this was my first CFGB workout ever! I was visiting Derek since I was signing up for classes in Appleton, and this was the WOD of the day! Pretty sweet memory!

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125 @ 275#
12, 12, 12, 12, 12, 12, 13, 13, 13, 14
High 11, low 8, 255#
115# 91 burpees started at 7 and finished with few 11
175# FS. GHD/TTB. Snatchy 85#
81 burpees (8 all rounds but 9 last round) 145#
Good to be back and moving around again.
120 @ 305#
12,12,12,12,12,12,12,12,12,12
119 strict press for DL 75#
10, 12, 12, 12, 12, 12, 12, 12, 12, 13
68 @ 185#
Suck, suck, suckie
16, 16, 15, 13, 13, 13, 12, 13, 13, 15; Started waayyyy too hard
103# 225lb DL
11,12,13,12,13,13,14,14,13 rx 115
Completed. 12/13 burpees a round
12,12,12,12,11,11,10,10,9,10 @185#
8, 9, then all 10s 225#
12,13,13,13,13,12,12,12,12,12
woof
10, 11, 11, 10, 11, 11, 11, 10, 11, 12 @ 160#
FS at 230
Row 500m @ 1:34.9
160lb: 7,5,6,6,6,7,8 8,8,10
8, 10, 11, 11, 11, 11, 11, 12, 12, 14 (111 total)
155# DL
101 burpees at 165#
120 burpees (12 per round) 205# DL
FS 140#
DL 205# 11/11/11/11/11/11/11/14/15/15 (tried to stay consistent then push hard for last 3 rounds)... GHDS and t2b, handstandwalks/hops to bar/negative deficit HSPU, curls/strict PU/dips
90 @ 225# (8,9,9,9,9,9,9,9,9,10)
155# FS
122 Rx I totally missed burpees for reals
15, 15, 15, 15, 15, 15, 15, 14, 15, 15
5 x 5 Front Squat @ 250#. Tried cleaning the barbell from the floor on the first round, but my back was too fatigued from the 30 DLs @ 315# / Set up the 8 yellow hurdles: 3 rounds of 8 forward hurdle jumps, 8 lateral hurdle jumps to the left, 8 lateral hurdle jumps to the right.
FS 175. GHD/TTB.
7-14 burpees per round #135 DL
E.C. FS #105
Done @ 225
Front Squats ✅
Done #205
10,10,11,11,11,11,11,11,11,11.75 (missed the clap on the last burpee 😬)
141 (12,16,15,14,15,14,14,14,13,14)
165# FS. 105 snatch. GHD/T2B (scaled to jcup bc hand = no bueno). 4 rounds reverse hyp/ HS wall.
11 10 10 10 10 10 10 10 10 12
#205 DL
11 x 3 rds; 12 x 7 rds Rx
Some 9s, some 10s, one 11, and one 7
#275
117 @ 205#
15,15,14,15,15,15,15,15,16,16