Lunker

Wednesday Mar 7 2018


Hey we have a new setup and it is my fantasy gym but it's going to need something from every member of the gym, if you take it out put it away in the same spot you got it. Also, be courteous of others and use our space wisely. I think this is going to be our final setup until 2020 let's work hard to keep the gym as tight as our form!
One more thing you are going to want to lift a little heaviesh prior to that Lunker. Warm up well. 
Have a nice Wednesday
1.) Lunker
3 rounds 
1000m Row
5 Back Squat 225/155lb
5 Shoulder to Overhead 225/155lb
Note: rack to be used
*2.) 7 minute AMRAP 
15 Hang Power Clean & Jerk @ 75/55lb
5 Burpee Box Overs 24/20" (hands and toesies)
*3.) 5 rounds
40m KB Carry 1.5/1 pood
15 Kettlebell Swings 1.5/1 pood
*4.) 50 banded ring dips
30 Strict Ring to Chest Pull Ups
Note: use enough support to help you through entire range of motion, meant to be as Unbroken as possible 
*5.) 5 Overhead Squat every 3 minutes @ approx 75% for 3 rounds
*6.) 50-30-10
Ski Erg cal
GHD Sit-ups 

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21:35 125/125/135
7min amrap ✅. Ohs^120
20:20, 155#
Fun crew at 12:30!
17:56135,145,155
7 min hang clean/burpee-4+12 clean&j
Didn’t look at clock when done. 205#
155# 16:39
19:58 @ 135#
Collarbone crusher.
21 something and I don’t care RX broken hands and wrists, yoga
16 something with DL and SP
7 min AMRAP. Ring dip + sc2b. Lunges and GHDs. SHSPU work
20:43 (?) 175#
16:48 165#
17:59, 65#
went light, shoulder hurt :(
19:22 @ 170#
All. The. EC.
18:17 at 185#
16:34 @ 155
Here you go Nate!
Rest Day
Doing Lunker tmr
20:53 105#
Rowing a 5k at home yesterday was a bad idea. #bandaidformybum
23:40 145# for 2 rounds, 155# for last round
4+3 for 7 min amrap; 13:49 for ski erg/GHDs; OHS @ 105#;
CrossFit Lawless, Fort Myers
19:33 115#
OHS 100# / KB EC
18:17 @ 145#
OHS 85#, KB carry and swing, 30-20-10 ski/GHD. SOOOOOO good to be back.
20:03. 205#
Ec w/ Alyssa
17:49 (UB BS & PJ)
Karl post your score so I know if my time is right?!?!?! 😜
25:09. 105#. Sh to oh was ugh.
UB squats / Singles for split jerks / *2.) 4 rounds + 4 burpee box overs. Couldn't squeeze in that last rep for 5 rounds :/ *5.) 3x5 OHS @ 205# / *6.) complete in 9:30 / 5x10 strict ring dips on the new kids rig
Don't remember time #135
@jimmykoehler kicked my 🍑7 min AMRAP: 4 + 12 HPC&J. 3 rounds: 25 GHD, 25 HR, 60 sec plank (25#), 60 sec L hang (knees🙃), 6 strict ring to chest PUs
19:31 wimpy #55 EC: 3 rounds plus 5 hpc&j
**#105 BS & #40 DB BOR; Yoga, & M|WOD knee therapy. (1k's: 4:34/4:34/4:37)
17:42 155#
EC dumbbells and some hspu work