3 rounds of:
Max reps in 40 seconds/rest 20 seconds of:
Handstand Push Ups
KB Swings (70/53)
Push Ups (de-load)
Chest to Bar Pull Ups
Compare to 10.9.12
Strength: Banded Deadlifts 10 x 3
LEGO “WOD”-Video
What Does the Early Arm Bend Do?
“I will never quit, I perservere and thrive on adversity…If knocked down, I will get back up, every time.”~US Navy Seals
We will run a regular schedule this afternoon and until further notice. Restrooms are for emergency use only. There are portable toilets located at the end of the shopping plaza that will be available for use if needed. We will have CrossFit Kids advisor/advisee tutoring during the 4:30 session with the understanding that children will also be unable to use the restrooms either. See you then!!
WOD 56/60/58=174
(A lot better than last time…getting better….yay!)
WOD 60/62/61 (35lb kb / db press / real pull ups,no chest)
Banded dead lift: 105
65/60/51 = 176 rx’d
Banded dead lift = 105
WOD 56/47/53 (53 KB/Pull ups)
Banded DL 175/ Blue band
WOD-70/62/60 (26kb, 20 db press)
Banded DL 95
Banded dead lift ~ 105 w/ red band
WOD: 187 reps (red band CTB,35 kb, HSPU ab mat and 15/25 plate)
Banded DL 175lbs w/ blue band
WOD 71/69/68 (HSPU w/ abmat + 10lb plate, regular pullups)
81/75/68=224
Banded DL 275
60/64/64=188(25lb shoulder/push press, 53lb russian KB, blue CTB/pull-ups)
Banded DL 105 w/red band
66/52/48=166 Rx
Banded DL 115 (red band)
WOD: Totally forgot…….
Banded DL 115 (red band)
Wod – 64/64/61 = 189 (20lb SP, 35lb KB, red band CTB)
wod: 67/64/60 total 191
70/66/60=196 (45lb DB)
70/73/60= 203 HSPU ab mat + 10lb plate
27 reps better
Unbanded 85 lbs
WOD 50/63/70 (think I miscounted the 1st round)
67+63+62=192
Banded DL-125 (red band)
WOD-78/72/68=218
Dead lift – 275 (blue band)
78/73/60 = 211
DL 175 (blue band)
WOD: 80/53/43 (sub-30lb DBSP & pull-ups)
186 rx’d
DL 125 red band
70/65/62 (35lbKB,blue band PU,30lb DB)
60/57/50 = 157 (DB Press sub for HSPU, Green band CTBPU)
Row 1400M for banded DL.
70/64/36 (DB Press sub for HSPU, AbMats sub for KB, Green band CTBPU(sort of head to bar etc..)
67/60/58=185 (70kb/45lb SP)
DL 185×4/205×6 (blue band)
57/61/48=166
35# KB; 15# DB Press
Banded Deadlift w/ purple band 75#
50/51/49=150
Banded(blue) DL = 185×7, 205×3