There’s always a scale

10
Jan

There’s always a scale

COUCH TO CROSSFIT

Deadlifts x3
60-70-80-85-90+

AMRAP 8 minutes of:
7 Russian Kettlebell Swings (70/53#)
6 Burpee Box Jumps (24″/20”)
5m Handstand Walk (10m bear crawl)

No one left behind

24 Responses

  1. Mario B.

    Deadlifts x3
    50X5 -60-70-80-85-90+
    225-255-295-335-355-380 X 4 (form was going so stopped @ 4)

    AMRAP 8 minutes of:
    7 Russian Kettlebell Swings (70/53#)
    6 Burpee Box Jumps (24″/20”)
    5m Handstand Walk (Attempts. haha, Figured I would practice, took me 3-4 times each time to get the 5m… best was going the length of a mat+ so probably 6’+! Was good Practicing these!) started where my hands finished

    4 Rnd + 9 reps RXish.

  2. Cheryl

    Deadlifts x3
    (50×5)-60-70-80-85-90+
    #55-60-70-80-85-90 (x5)

    AMRAP 8 minutes of:
    7 Russian Kettlebell Swings (#30)
    6 Burpee Box Jumps (18”)
    5m Handstand Walk (10m bear crawl)
    = 4 rounds + 13

    Great class, thank you Shane.

  3. Mark

    Deadlifts x3
    60-70-80-85-90+
    270# x 6

    AMRAP 8 minutes of:
    7 Russian Kettlebell Swings (70/53#) – 70#
    6 Burpee Box Jumps (24″/20”) – 20″ Step ups….hip
    5m Handstand Walk (10m bear crawl) – 10m BC

  4. Gabriel

    WUx1 + 100 burpees

    Deadlifts x3
    60-70-80-85-90+
    185×5-225-260-300-318-337×3

    AMRAP 8 minutes of:
    7 Russian Kettlebell Swings (70#)
    6 Burpee Box Jumps (24″”)
    10m bear crawl

    6 rounds + 11 reps

    Thanks Shane!

  5. Heather Skeard

    Did 11am open gym with Jeff and did the WOD Amanda

    9/7/5 reps of
    Muscle ups
    Snatch 135/95#
    I did it in 11:27 but did bar muscle ups instead of ring because I still can’t do them 🙁 … that’s the most muscle ups I’ve ever done in one day!

    Then did the nooner

    Deadlifts
    145-175-205-235-250(2)
    Stopped at my 85% after two reps and didn’t do the 90% because I could feel my lower back starting to pull too much. Wanted to play it safe.

    WOD = 4 rounds + 3 reps Rx

    wow handstand walks are so much harder when you’re gassed

  6. Janet

    Deadlifts x3
    50-60-70-80-85-90+
    105-125-140-150-165-175*4

    AMRAP 8 minutes of:
    7 Russian Kettlebell Swings (53#)
    6 Burpee Box Jumps (20”)
    10m bear crawl

    4 rounds and 8 reps

    I hesitate way to much on box jumps

  7. Jeff Leech

    Open Gym- I tried Amanda-
    9/7/5
    MU
    Snatch 135

    I did 13 MU and 9 snatches. I didn’t finish because my hand ripped and the noon time class started but I was very happy with what I did in 15 minutes….considering I’ve only done a few MU before today.

    Deadlifts x3
    60-70-80-85-90+
    275-335-385-405-425 x 6

    AMRAP 8 minutes of:
    7 Russian Kettlebell Swings (70/53#)
    6 Burpee Box Jumps (24″/20”)
    5m Handstand Walk (10m bear crawl)

    I did around 5 and 1/2 rounds with bear crawls and the rest rx.
    It was ok…my hand was ripped quite badly. Next time I’d like to do handstand walks….another thing to work on.lol

  8. Aubrey

    DL x3
    150/180/210/240/255/270#(6)
    Good sharing bar with u Marcel😜

    Amrap 8 mins
    7 Russian kbs(50#)
    6 Burpee box jump
    10m Bear crawl
    5 rounds 13 reps
    Thanks for the tips Amanda!

  9. Heather Beck

    Deadlifts x3
    60-70-80-85-90+
    110-130-150-155-160X6

    AMRAP 8 minutes of:
    7 Russian Kettlebell Swings 40#
    6 Burpee Box Jumps 20”
    10m bear crawl

    4 rounds plus 5 burpee box jumps

    Plus 71 burpees to equal 100

  10. Frankie

    Deadlifts x3
    (50×5)-60-70-80-85-90+
    #225-270-315-350-370-390 (x3)

    WoD
    AMRAP 8 minutes of:
    7 Russian Kettlebell Swings (#70)
    6 Burpee Box Jumps (24”)
    5m Handstand Walk (10m bear crawl)
    = 4 rounds + 5m bear crawl

  11. John Gunn

    Deadlift x3
    145×5 – 170 – 200 – 230 – 245 – 255×6
    *add 10# to max next time

    AMRAP 8 min
    7 Russian KBS 70#
    6 Burpee box jump 24”
    10m bear crawl

    4 rounds + 1 burpee box jump

    Challenge: 60 pre wod burpees + 25 in wod + 15 post wod = 100!!

  12. Craig Hatto

    Deadlifts x3
    (50×5)-60-70-80-85-90+
    #225-270-315-350-370-390 (x5)

    WoD
    AMRAP 8 minutes of:
    7 Russian Kettlebell Swings (#70)
    6 Burpee Box Jumps (24”)
    5m Handstand Walk (10m bear crawl)
    = 4 rounds + 11

  13. GillesGautreau

    mob wux1
    deadlift x 3
    160-190-225
    255-170-285×2 lost grip
    AMRAP 8 min

    7 Russian KBS 55#
    6 burpees box jump
    5 m HSW( bear crawl )
    4 round 11 rep

  14. Marcel

    DL x3
    150/180/210/240/255/270#(6)

    Nice sharing bar with Aube

    Amrap 8 mins
    7 Russian kbs(60#)
    6 Burpee box jump 20″
    10m Bear crawl
    5 rounds 5 reps

    Thanks for the tips Amanda!

  15. Josh L

    Deadlifts x3
    60-70-80-85-90+
    205-240-275-290-305×4

    AMRAP 8 minutes of:
    7 Russian Kettlebell Swings 70#
    6 Burpee Box Jumps 24″
    10m bear crawl

    5 Rds +10

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