Happy Friday!

23 Responses

  1. Martine

    WU X2

    Strength: Push press (x5)
    45-50-55-60-70

    AMRAP in 7min of:
    5 Weighted Pullups (first 5 – no elastic. The rest with small elastic)
    10 Bodyweight Deadlifts (100lbs)

    4 rounds + 5 pullups

    Have a great weekend crossfit friends! 🙂

  2. Steph G

    Wux2

    Push press 5’s

    45-50-55-60-70

    AMRAMP in 7 mins

    5 pull ups w yellow elastic
    10 Deadlifts (80%) # 105

    3 rounds + 5 pull ups + 6 deadlifts

  3. Patrick

    Backsquat 1x
    155-175-185-195-205-215(matched PR)

    WOD:
    AMRAP in 7min of:
    5 Weighted Pullups (15 lbs vest)
    10 Bodyweight Deadlifts (155lbs)

    4 rounds + 3 pullups

    Pretty happy with this. Last time I got 5 rounds but had to give up the 15 lbs weight in the first round. Also my pullups were strict from dead hang.

  4. Marc H.

    Mobility + 2x(burpees+ring pullups+OHS+T2B)
    Push Jerk 3’s with 1 min. rest between sets
    WU with 95×5
    135-145-155-165-175-185
    WOD with 20# vest (strict pullups) and 220# DL -> 4 rounds + 1 DL
    6 rep PR from July and I only used a 15# for the pullups

  5. Amanda

    CFWU x2

    Strength: Cleans
    3x 65-70-75-85-95

    WOD:
    AMRAP in 7 minutes:
    5 ring rows (subbed; shoulder)
    10 B/W Deadlifts (125#)

    = 5 rounds

  6. Jamie

    CFWU x 2

    Strength – Front Squat x 1
    140-165-190-215-235(F)

    WOD – AMRAP in 7 mins
    5 Strict Pullups
    10 B?W Deadlifts 210#

    4 Rounds and 1 Pullup

    Cashout 2 min Plank

  7. MC

    Squat Clean 5RM: 55-75-95-105-110

    WOD: AMRAP in 7 min of:
    – 5 weight pullup (scale: strict pullup)
    – 10 Deadlift BW #135

    Score: 4 rounds + 1 pullup

    2 min plank

  8. Crossfit Princess

    WU
    Max Deadlifts
    Forget the first couple sets…245,275(old pr),285(pr), 190(f)
    -Special thanks to Jeff and Pierre for all the love and support.

    WOD: AMRAP in 7 min of:
    – 5 weight pullup (scale: strict pullup)
    – 10 Deadlift BW #165

    Score: 4 rounds + 5 pullup

  9. Jeff

    Deadlift – 1RM
    135-185-225-275-305-325(Fx2)

    WOD:
    AMRAP 7 min
    5 Strict Pullups (20# vest)
    10 B/W Deadlifts (165#)

    4 Rounds (PR)

    PR by 11 reps with more weight. 🙂
    In July I did 15# pullups and got 3 Rounds + 4 pullups.

    Cashout —> 2 minute plank.
    Did the full 2 min unbroken. (PR) 🙂

  10. Pierre

    Deadlift 1RM –> 134-185-225-275-305-325-345(failed)

    WOD w/ 20# vest & 170# deads –> 5 rds + 5 pullups

    I love you too CF Princess.

  11. Marco...............Polo

    Cfwu x 2
    Strenght dead lift 5’s
    225-275-315-335-345

    Wod
    5 pullups with green band( most were strict but couldn’t help but Kip towards the end)
    10 dead lifts 215#

    5 rounds plus 1 pull up.

  12. Mario

    Mobility

    50 Burpees (while “Let the Bodies Hit the Floor” was playing… fun!)

    Warm-up x2

    2 rounds:
    SuperDog Leg Lift x10 each leg
    KBS 25# x10

    Clean x5
    105-115-125-140-155(PR)
    – Technique got better, didnt feel ackward, thanks for the tips Kevin

    WOD: AMRAP 7 mins
    – 5 pull-ups, kipping (shouldve/couldve gone with strict)
    – 10 deadlift, 80% bodyweight 155# (good call on that one Kevin, felt tough in the end, but no pain)
    [[[6 rounds + 4 DLs]]]

    Cashout: Plank – 2m05s (PR, all in one go, also 3 seconds more than Rob!!) 😛

  13. Gabriel

    WUX2

    Strength – Back Squat X3
    135-155-175-195-215(PR for reps)

    WOD: AMRAP in 7 minutes of:
    5 Strickt Pull-ups (12# vest)
    10 B/W x 1.07 Deadlift @ 185#

    5 Rounds + 4 Pull-ups

    Had fun with this one 🙂 despite that I am unable to multiply my own weigth by 1.

    cash out: 2 minute plank.

    Great job Gerry and Lisa!

    Have a great weekend fella CrossFitters!

  14. Lora

    WU x 2

    Strength: Front Squats (x5)
    55-65-75-85-95-95 (bad math, thought I was lifting 105…damn!)

    WOD – AMRAP in 7 minutes of:
    5 Pull-ups (strict with band -red)
    10 Deadlift (60% BW) 95#

    6 Rounds + 3 DL

    Cashout: 2 min plank (unbroken! WOOHOO!!) 🙂

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