As many rounds and reps as possible in 12 minutes of:
100 Double Unders
5 Bar Muscle Ups
15 Split Jerks (115/80 alternating)
30 KB One Arm Snatches (53/35)
15 Split Jerks (115/80 alternating)
5 Bar Muscle Ups
Rx’d +
Split Jerks (145/100)
KB One Arm Snatches (70/53)
1) Bench Press 3 x 5
2) 3 x max reps Ring Push Ups (rest 1 minute between sets)
3,2,1…Row!-Video
Why Should Your First Pull Be Slow-CrossFit Verve
Kelly And Michaels Fitness Challenge-Video
“Don’t be afraid to fail. Every success comes from a willingness to fail. Fear can paralyze. If you have no fear, you will push yourself harder.”
BP 225/235/245
WOD 1 full plus 116 singles
(200 singles, 115lb Split Jerk, 53lb KB snatch, 15 chin ups for MU’s)
25 plyo PU’s
Me and Mel 110 PU’s total
1 full + 7 KB snatch (RX)
BP 70/75/75
WOD: 1 Full + 8 chin ups
(Singles,55lb SJ, 20lbs snatch, green band for chin ups)
BP 105 3×5
WOD 1 full + 100 DU + 5 bar mu (85 sj/ 35 kB/ banded bar mu)
BP 105×3
WOD ~ 1 Full + 200 singles + 15 CU
(Singles/26 KB/65 SJ)
WOD 1 full + 100 DU + 5 BMU + 15 SJ (banded BMU/ 53lb KB/ 100lb SJ)
Can’t make it in today…did one at home with Anna.
4Rounds for time:
800 meter run
25 deload push ups
25 sit ups
19:35
1 Full + 37 DU (80SJ/35DB/chin-ups)
BP 105
BP 285/285/295
Wop 200/15/15/30/15/3 145 and 70
WOD: 1 Full
200 singles 35lb SJ,12lb DB
Sub ring pull ups
Pre-WOD – Sub Shoulder PT for BP
WOD – 1 Full + 16 Singles (Sub 200 singles/15 CU/15 FS (95)/30 KBS (53))
BP-85/95/90
WOD- 1 Full + 118 singles (55lb SJ/25 lb DB snatch)
1full + 100 DU + 9 SJ
BP @ 90
1 full+ 13kb snatches (145/70)
Bp: 265/265/265f
BP 185/185/205 failed on 5th rep
WOD 1 full + 108 singles I let the one arm snatches intimidate me.
245
9 short of 1 full
200 singles 135/53 chin ups
1 Full + 94 DU
50 DB, 100 SJ, and red band MU
1 full+46 DU (65 SJ, dips, 26 lb LB)
BP 100
1 Full+110 Singles (115 SJ, 35 KB, CU)
BP 185/205/205
1 Full+ 27 DU (115/53/PU’s)
SCALED
1 FULL + 5 snatch (ring mu / 145 / 70)
Bench (275/295/295f)
Modified wod today – double unders 100 – 80 -60 -40 – 20 -10
Ladder – KTE and 53lb KB
Perform double unders within minute, during the next minute perform a ladder of KTE and KB until minute over, then continue with double unders
Performed unbroken double unders!!! then 10 rounds of KTE and KB
1Full + 200 singles
(singles/dips)
BP 275
100du’s/5bmu’s(1red2purple)15pj@140/30kb@70/15pj@140
BP 225×3
WOD 1 full + 20 KB snatch
1 Full +135 singles (53lb KB, 145 pj, red and purple band mu)
1 Full + 13 Snatches (145/70KB) (Bar Muscle Ups in red band)
1 full (75lbs/25lb) + 72 singles
Blue band chin-ups 15, green band chin-ups 15
BP 85X1 90X2
1 full + 75 singles) (70 lbsSJ/26 KB /sub red/blue band pull-ups for chin-ups
BP 80/85/90
25 plyo push-ups