# of rounds in 20 minutes:5 Handstand Push-ups
10 Bench Press - 135/95lb
15 Push Press - 95/65lb
10 Ring Dips
Modified:
10 elevated feet push-ups
10 Bench Press - 95/65/45lb
15 Push Press - 2x35/2x25lb DB
20 Jumping Ring Dips
Coaches notes: Our three benches will be set up with 135lb, 95lb, 65/45lb and you may start at different stations; Rx'd start at HSPU.
*4:15 time added today*
Picture: TOP Gloria spotting Chantelle on the bench press; BOTTOM Adam spotting Joey with Trainer Paul watching. Behind them, Jeanne spots Paige!
Weekend: Saturday 9am "Handstand Helen", sign up if you can do handstand push-ups; 10:30am Park workout; Sunday max effort.
Wall Ball Challenge = 41 Wall Ball
30 comments:
i like this one
Can we modify some, but not all? I need to do the elevated pushups and the jumping ring dips, but I can do the bench press and push press as RXd.
Yes you can do a mix. Just make sure you record it as such. :)
If Andrew R was still coming to CrossFit, he'd be throwing Wall Ball into the mix. Remember when we were doing the Burpee challenge last year and he threw Burpees into every single workout?! He finished the challenge!
Sick this is gonna be a mixed bag of fun!
I think I'll be happy to get three rounds done. I'm going to come at Noon instead of 6am in the hope that the lifts will be a bit easier.
Had 5 people for 6am. They all got 3-4 rounds. Good job crew!
Damn won't be able to get Rx'd on this one, but maybe I will try only 1 abmat HSPU.
This morning's music brought to you by the letters "R", "H", and "M".
Great workout this morning. Reminded me of J.T. and how it will produce the sequel "Night of the Screaming Arms 2: Electric Boogaloo".
Either way, my best time ever for this workout: 20 minutes even :-)
Angela Desj
please order a skipping rope for dad & I as well.Thanks.
Ok so far for skipping ropes I have as follows:
Me,Gloria,Brian,Wayne,Crystal,Dimitra,AngeK.,Lexi,Pam,and Franz.
Cost=$18CAD (inlcudes s&h)
Anyone else??
Todays wod as rx'd 3rds+1
-wanted to complete the last round, so 4rds in 29:45
Hey Angdesj,
Put me down for one too.
Thanks!
Darcy (D3)
Did 2 rounds modified not for time, but just for fun as I was at CFR and felt obligated to do some exercise.
This one should be renamed: Shoulders Much? I really liked this workout. I used 65 on the bench press and 2x25 on the push press, did one full round of HSPU (kipping with a abmat) and then had to switch to elevated and did all ring dips as rx'd. Finished with 2 rounds +10 +10 +15 +6 or 3 rounds -4 as it's recorded on the board. : ) Can't wait to do this one again!
ang count me in please!
Ang, I'll take one.
Does ab-mat HSPU count Rx'd?
No star, but you can still do them today or Saturday.
No fair
Ok, I will be putting in an order this week. Money up front or as soon as possible please. I will leave an envelope in my basket for it.
Rx'd: 3 rounds
Ang count me in for a skipping rope and I got my 1st Muscle-up today!!!
Sarah
OMG Sarah!!!! That is so awesome, congratulations!!!
Way to go Paul!
3 Rounds - BP95#, PP95# (1st round HSPU, last 2 rounds elevated push-ups) I'm gonna spend next month on my head until I don't suck at HSPU's...a glaring weakness :(
WAY TO GO SARAH! That's incredible! 3rd girl to get a muscle-up at CFR. Wish I'd seen it!
65lb bench press and push press, elevated knee pu and jumping ring dips
3 rounds +10+1
Thanks for spotting for me Danny! And awesome job on the muscle up Sarah!!! I saw it and it was beautiful :)
Way to go, Sarah! Welcome to the club. We'll have to teach you the secret handshake now.
Nice work Sarah!! I'm soooooo jealous!
We stagger started at Noon today and I got 3 rounds done minus one rep on the bench press. So frustrating to fall one rep short, but thanks to Robin for letting me finish it right after.
I loved this workout though. Looking forward to tackling it again.
AngDesj
I'm in for a rope maybe I will be able to eventually get a DU.
Thanks
Carla
Sarah that is wicked awesome!!! Congrats
Post a Comment