Leap year

29
Feb

Leap year

*Remember – log your results on the CROSSFIT GAMES SITE before Monday at 9pm.

I hope you make it into the gym for your extra day of 2016.

EMOM for 6 min
3 Hang Power Clean (50%)
10 Air Squats

AMRAP for 20 min
5 HPC (155/105#/60%)
1 Muscle-up
5 HSPU
1 Muscle-up

Compare to Feb.21/13

Congrats to Steph for joining the 500 club!

Congrats to Steph for joining the 500 club!

37 Responses

  1. Patrick D

    Strength at 80#

    WOD : 11 rounds 3 hang power cleans @ 100#
    Kipping pull-ups and parallette dips
    Happy of the score considering I’ve worked till 6 am and was working out at 8 am.

  2. EMOM @ 50% – 65#
    (yay, no wrist pain)

    AMRAP 20 mins
    5 HPC (kept the 50% on the bar, glad I did)
    3 Ring rows + 3 Paralette dips
    5 HR push ups
    3 ring Rows + 3 Paralette dips

    Total: 11 rounds + 8 reps … PR-ish. Last time the scale for HSPU was 10 HR push up, not 5. My score was 9 rounds + 5 HPC.

  3. Trent

    Emom @ 135#

    Wod Rx’d
    9 Rounds 1 MU

    PR for Weight and HSPU
    2013 = Total: 11 Rounds & 5 HPC with 135# and 25#+Ab Mat

    Worked out some efficiencies on the MU, nice to have as they will most likely be in the Open soon enough.

  4. Ange

    EMOM for 6 min
    3 Hang Power Cleans @ 85#
    10 Air Squats

    AMRAP for 20 min
    5 HPC @ 105#
    1 Muscle-up (3 pull ups and 3 dips on rings – assisted)
    5 HSPU (pike pushups)
    1 Muscle-up (3 pull ups and 3 dips on rings – assisted)

    Score – 8 Rounds and 3 HPC

    Thanks Shane, fun morning!!

  5. Heather S

    AMRAP for 20 min
    5 HPC @ 85#
    1 Muscle-up (3 pull ups and 3 dips on rings – assisted)
    5 HSPU (pike pushups)
    1 Muscle-up (3 pull ups and 3 dips on rings – assisted)

    Score – 9 Rounds and 5 HPC

    Think I liked 16.1 better…

  6. EMOM for 6 min
    3 Hang Power Cleans @ 55#
    10 Air Squats

    AMRAP for 20 min
    5 HPC @ 60#
    1 Muscle-up (3 ring rows and 3 dips on rings – assisted)
    5 HSPU (pike pushups – toes on orange box)
    1 Muscle-up (3 ring rows and 3 dips on rings – assisted)

    Score – 8 Rounds and 5 HPC

    Thanks Shane!

  7. WUx1 + 15 kbs + 15 superman
    EMOM for 6 min
    3 Hang Power Clean (50%) 100#
    10 Air Squats

    WOD as Rx’d
    AMRAP for 20 min
    5 HPC (155#)
    1 Muscle-up
    5 HSPU
    1 Muscle-up

    3 rounds + 11 reps
    Had 2 minutes to get a MU to complete 4 rounds but was not to be.

    Great work 6am peeps!

    Congrats Steph on your 500 classes!

  8. Trent

    Yay Steph, Welcome to the club, did you get the email with all the hand signals only 500 club members know about? Opps I said too much….

  9. Amanda

    EMOM @ 85#

    WOD at 95# and muscle ups. Yes, muscle ups! 4 rounds + 5 HSPU.
    My intention was, since there was only 1 at a time, to try the muscle ups until I failed at them. I ended up with 9!

    They scare the shit out of me so my first set of HSPU were really shaky! lol

    Thank you for pushing me through those, Blake! I’m really happy!

    1. Blake

      You did AWESOME! Other than the very first one I don’t think you failed on a single one!
      So happy for you!

      And remember next time, if you have any doubts at all…just add chalk!

  10. EMOM for 6 min
    @ 75#

    WOD
    AMRAP for 20 min
    5 HPC (85#)
    1 Muscle-up (scaled 3 pullups + 3 ring dips)
    5 HSPU
    1 Muscle-up (scaled 3 pullups + 3 ring dips)

    9 rounds + 3 HSPU

    Sweaty WOD!! Good workout. I’ve got a sprained thumb, happy the dips and HSPU felt ok!
    Thanks Blake!

  11. WU + MOB x1, 15 KBS, 15 Superwoman’s
    Movement practice for HPC

    EMOM for 6 min
    3 Hang Power Clean @50#
    10 Air Squats

    AMRAP for 20 min
    5 HPC @55#
    1 Muscle-up (scaled to 3x ring rows, 3x paralette dips)
    5 HSPU (scaled to HRPU, which quickly became saggy in the middle)
    1 Muscle-up (scale as above)

    9 Rounds Even

    Fun morning, and very happy to work the upper half this morning as opposed to the lower half…16.1 is all I am saying.

    Thanks Shane. 🙂

  12. Frankie

    Congrats on reaching the 500 club Steph!
    WU x1, 15 KBS, 15 Superwoman’s

    EMOM for 6 min
    3 Hang Power Clean @95#
    10 Air Squats

    AMRAP for 20 min
    5 HPC @135#
    1 Muscle-up (scaled to 3x ring rows, 3x paralette dips)
    5 HSPU (scaled to HRPU)
    1 Muscle-up (scale as above)

    10 + 1 HPC

  13. Heidi

    I tackled 16.1 today. Scaled.
    25 m front lunges @ 35#
    8 bar over burpees
    25 m fron lunges @ 35#
    8 jumping pull ups

    8 rounds + 25 m. lunges = 213 reps

    That wasn’t so bad. Maybe because I was just so happy to be back at the gym working out after being out for the past week.
    Thanks to my hubby, who drug his butt out of bed early to be at the gym for 7 a.m. to count my reps….and no, he didn’t give me a pass on any of them. He even no rep’d me on a couple!!

  14. EMOM for 6 min
    3 Hang Power Clean (50%) – 35#
    10 Air Squats

    AMRAP for 20 min
    5 HPC (155/105#/60%) – 40#
    1 Muscle-up – scaled 3 ring rows+ 3 assisted dips
    5 HSPU – scaled to HRPU
    1 Muscle-up – scaled 3 ring rows+ 3 assisted dips

    9 rounds even

    First WOD where all push ups were from my toes!

  15. Mobility
    WUx1 + 15 superman + 15KBS
    Group mobility

    EMOM for 6 min
    3 Hang Power Cleans @ 75#
    10 Air Squats

    AMRAP for 20 min
    5 HPC @ 85#
    1 Muscle-up (3 pull ups and 3 dips on rings – assisted)
    5 HSPU (25# + abmat)
    1 Muscle-up (3 pull ups and 3 dips on rings – assisted)

    Score: 7 Rounds and 1 HSPU

  16. Heather B

    EMOM for 6 min
    3 Hang Power Clean (50%) – 40#
    10 Air Squats

    AMRAP for 20 min
    5 HPC (155/105#/60%) – 55#
    1 Muscle-up – scaled 3 ring rows 3 assisted dips for first three rounds, then paralettes
    5 HSPU – scaled 10# plate and ab mat
    1 Muscle-up – as above

    10 rounds 4 HSPU (fell over or would have got that fifth one!)

    Notes for next time – think I could do all the assisted ring dips but one shoulder felt wonky today

    Was dreading this but actually really liked it!

  17. WU x1, 15 KBS, 15 Superwoman’s

    EMOM for 6 min
    3 Hang Power Clean @55#
    10 Air Squats

    AMRAP for 20 min
    5 HPC @60#
    1 Muscle-up (scaled to 3x ring rows, 3x paralette dips)
    5 HSPU (scaled to HRPU)
    1 Muscle-up (scale as above)

    9 + 3 HPC

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