Happy Birthday to Ben P! (Tuesday)
Warm Up and Mobility
Gymnastics/Skill
7-10 Minutes of
Alternating between
Body Weight Presses
– Handstands
– HSPU
– Handstand Walk
– Ring Dips
Jump Rope Practice
– Single Unders
– Double Unders
– Triple Unders
Open
Every 40 seconds for 4 minutes
20′ Handstand Walk
Or
Strength
Back Squat
65% x 8
75% x 3
85% x 3
95% x 1-2
100% x 1-2
65% x Max Reps
‘Plethora Means a Lot’
For Time
50-40-30-20-10
Double Unders
AB Mat Sit Ups
Lunges (Alternating)
Annie and Luigi – 11:04 (singles,lunges 25,20,15,10,5)
I love me some Annie but not some lunges – but Coach PJ gave me the perfect rep scheme to keep me moving and get it done. Options but not optional.
Great work All Stars! You are the best!
Thanks Coach PJ!
Did the strength portion of the workout, and managed to do 2 reps of my 1RM backsquat. So, that’s a PR, right? Since I can never truth my math for adding up plates, I asked two other crossfitters to confirm my weight – it took us 3 tries to come up with the same number, but I was correct.
Gym
WOD: 11:33 (1/2 dubs)
Way to push through 6 am. Thanks PJ!
Wod 13:21
45,35,25,15,10 sit-ups , lunges
Singles 50,40,30,20,10
My legs felt this one! taking 9 days off was not good 😟😟
But great 430 class
Thanks coach lauren and thanks to everyone cheering me on at the end
Knees just won’t let me lunge so three in some air squats instead. I initially halved everything but jump rope went really quick so ended up increasing. Tough to explain what I did but finished in 9:53. Something like this…
25 singles
25 sit-ups
10 air squats
40 singles
20 sit-ups
10 airsquats
30 singles
15 sit-ups
10 air squats
20 singles
10 sit-ups
10 air squats
Feel like I could have done a bit more but this mod allowed me to keep moving
OMG your picture is amazing.
I got home from work after 7:30 so I did a modified version of the WOD in my living room.. while battling my dogs who were jumping all over me and eating my hair.
50, 40, 30, 20, 10
Jumping jacks
2 count flutter kicks
Alternating lunges
I look forward to coming to the 6PM Tomorrow! 😀
Strength: make up % work
WOD: 12:27
Did singles. Modified the reps for the Lunges to: 40, 35, 25, 15, 10 and kept everything else the same. Abs already sore! Lol
Thanks LC, great work as always 4:30!
Str: worked from the percentage before this one off of my 1RM of 185
WOD: 12:20, tripped up a lot on the dubs today, legs just didn’t want to work. Those lunges got tough! Thanks Krystle and nice work 6pm!