Tuesday WOD

8
Dec

Tuesday WOD

4 rounds for quality
5 Hang Power Cleans
10 Front Squats
Max Pushups (2020)
Rest 2 min

W – KB 20/10#
Y – 45/35#
O – 65/45#
Blue – 95/65#
Purple+ – build in weight each round

Upper Body Cashout
4 rounds
12 Skull Crushers
12 DB Curls
Rest 1 min

Swings

17 Responses

  1. Cheryl

    Saturday, Monday & Tuesday “For Quality”??
    I must be in CrossFit heaven.

    4 rounds for quality (orange @ 45#)
    5 Hang Power Cleans
    10 Front Squats
    Max Pushups (2020) = 10 each round
    Rest 2 min

    Upper Body Cashout @ 10# DBs
    4 rounds
    12 Skull Crushers
    12 DB Curls
    Rest 1 min

    Fun! Thanks Ingrid.

  2. Jordan Sanipass

    1st class

    4 rounds for quality
    5 Hang Power Cleans (95#,105#,110#,110#)
    10 Front Squats (96#,105#,110#,110#)
    Max Pushups (2020) (15,12,8,8)
    Rest 2 min

    Upper Body Cashout
    4 rounds (25#)
    12 Skull Crushers – 12,12,12, 6/6
    12 DB Curls unbroken
    Rest 1 min

    2nd class

    4 rounds for quality
    5 Hang Power Cleans (95#,105#,115#,115#)
    10 Front Squats (95#,105#,115#,115#)
    Max Pushups (2020) – 10,10,8,10
    Rest 2 min

    Upper Body Cashout
    4 rounds (20#)
    12 Skull Crushers – 12,12,10/2,8/4
    12 DB Curls – unbroken
    Rest 1 min

  3. Kevin

    4 rounds for quality
    5 Hang Power Cleans
    10 Front Squats
    Max Pushups (2020)
    Rest 2 min

    115# & 11 reps
    125# & 10 reps
    135# & 9 reps
    150# & 11 reps

    Upper Body Cashout @ 20#
    4 rounds
    12 Skull Crushers
    12 DB Curls
    Rest 1 min

    Broke last set of SC into 10+2

  4. Gabriel

    4 rounds for quality
    5 Hang Power Cleans (95#,105#,115#,125#)
    10 Front Squats
    Max Pushups (2020) – 15-14-14-14
    Rest 2 min

    Upper Body Cashout
    4 rounds (20#)
    12 Skull Crushers
    12 DB Curls
    Rest 1 min

    Merci Ingrid!

  5. Jeremy Mallais

    4 rounds for quality
    5 Hang Power Cleans 65#
    10 Front Squats 65#
    Max Pushups (2020) from 20″ (14,9,8) from floor (5)
    Rest 2 min

    Upper Body Cashout
    4 rounds (15#)
    12 Skull Crushers
    12 DB Curls

    Rest 1 min

  6. Kristen

    4 rounds for quality
    5 Hang Power Cleans 45#
    10 Front Squats 45#
    Max Pushups (2020) from 20″ box 10,8,10,8
    Rest 2 min

    Upper Body Cashout
    4 rounds (12#)
    12 Skull Crushers
    12 DB Curls

    Rest 1 min

    ouch!

  7. Kelly B

    4 rounds for quality
    5 Hang Power Cleans 65-75-85-95#
    10 Front Squats
    Max Pushups (2020) 10, 7, 9, 8
    Rest 2 min

    24 birthday burpees

    Upper Body Cashout
    4 rounds
    12 Skull Crushers @10kb
    12 DB Curls @15#
    Rest 1 min

    12 pushups

    Thanks Kevin!

  8. John Hunt

    4 rounds for quality
    5 Hang Power Cleans 95-115-120-125
    10 Front Squats
    Max Pushups (2020) 13/10/8/8
    Rest 2 min

    Upper Body Cashout
    4 rounds @20#
    12 Skull Crushers
    12 DB Curls
    Rest 1 min

    Only completed 3 rounds in ten minutes

    Thanks Kevin!

  9. Laura

    4 rounds for quality
    5 Hang Power Cleans built to 45# DB
    10 Front Squats
    Max Pushups (2020) 7-6-6-6
    Rest 2 min

    Upper Body Cashout
    4 rounds
    12 Skull Crushers
    12 DB Curls
    Rest 1 min
    Alternated between 15# and 10# each round, 12# would have been ideal

    Thanks Roxanne!

  10. Amber G

    4 rounds for quality
    5 Hang Power Cleans
    10 Front Squats
    Max Pushups (2020)
    Rest 2 min
    Yellow – 35# and 30″ box pushups
    6-6-5
    I didn’t have time for round 4. Squats took me a lot of time

    Upper Body Cashout
    4 rounds
    12 Skull Crushers
    12 DB Curls
    Rest 1 min
    10# for 3 rounds – ran out of time for the last round

    Happy with everything except for my time management!

  11. Aubrey Kirkpatrick

    4 rounds for quality
    5 Hang Power Cleans #95
    10 Front Squats
    Max Pushups (2020) 10,5,5,6
    Rest 2 min

    W – KB 20/10#
    Y – 45/35#
    O – 65/45#
    Blue – 95/65#
    Purple+ – build in weight each round

    Upper Body Cashout
    4 rounds #15
    12 Skull Crushers
    12 DB Curls
    Rest 1 min

  12. Stacey Simpson

    4 rounds for quality
    5 Hang Power Cleans
    10 Front Squats
    Max Pushups (2020)
    Rest 2 min

    Came to class thinking I was Orange for Front Squats… Surprise! I levelled up to Blue last time we tested.
    Used 65# for the workout and struggled with the Front Squats, but made it through!
    Push-ups – 6/6/6/7

    Upper Body Cashout
    4 rounds
    12 Skull Crushers
    12 DB Curls
    Rest 1 min

    Did demo for a couple reps with 15# DB. Switched to 10# for the rest.

  13. Fred

    4 rounds for quality
    5 Hang Power Cleans
    10 Front Squats
    Max Pushups (2020)
    Rest 2 min
    Weights: WU95-115-135–145-155#

    Upper Body Cashout
    4 rounds
    12 Skull Crushers
    12 DB Curls
    Rest 1 min
    First 3 sets @ 25#… last set @ 20# (triceps were blown out)

    Cash out: Max set of PUs = 26 reps

  14. Shane Hayes

    4 rounds for quality
    5 Hang Power Cleans
    10 Front Squats
    Max Pushups (2020)
    Rest 2 min

    135, 155 for other 3 sets.
    Pushups were really slow, 10, 7, 6, 5
    Front squats were getting hard…

    Skull crusher and curls @ 25#

    Fun stuff

  15. Ingrid

    4 rounds for quality
    5 Hang Power Cleans 55#
    10 Front Squats
    Max Pushups (2020) 6, 6, 5, 5
    Rest 2 min

    Upper Body Cashout
    4 rounds
    12 Skull Crushers (10’s)
    12 DB Curls
    Rest 1 min

    Thanks Kevin!

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