Bring a Friend Day

For quality:
3 sets
5 Slow Pullups
10 Leg Levers

AMRAP in 10 minutes:
Lunge 2×25 feet
15 HR Pushups
30 Double Unders

Dan

16 thoughts on “Bring a Friend Day”

  1. For quality:
    3 sets
    5 Slow Pullups
    10 Leg Levers

    AMRAP in 10 minutes:
    Lunge 2×25 feet
    15 HR Pushups
    30 Double Unders

    4 rounds.

  2. For quality:
    3 sets
    5 Slow Pullups – did ring rows
    10 Leg Levers

    AMRAP in 10 minutes:
    Lunge 2×25 feet
    15 HR Pushups
    30 Double Unders
    5 Rounds + 1PU

    Thanks Kevin!

  3. For quality:
    3 sets
    5 Slow Pullups – RRs
    10 Leg Levers

    AMRAP in 10 minutes:
    Lunge 2×25 feet
    15 HR Pushups
    30 Double Unders – 45 Singles

    TOTAL: 4 rounds

  4. WUx1

    For quality:
    3 sets
    5 Slow Pullups
    10 Leg Levers

    AMRAP in 10 minutes:
    Lunge 2×25 feet
    15 HR Pushups
    30 Double Unders
    5 Rounds +Lunges + 15 HR pushups + 1 Double Under

    Thanks Kevin!

  5. Heather Skeard

    Quality
    5 pull-ups (did all different grips. Having shoulder pain when I do pull ups with an outside grip.. so I didn’t enjoy these)
    10 leg levers

    Amrap
    Rx = 4 rounds + 13 push ups

  6. 3 sets
    5 ringrows(slow)
    10 leg levers

    Wod
    Amrap 10 min
    2x 25′ lunge
    15 HR push-ups
    45 single unders
    Total: 4 rounds & 35singles

  7. Regular grip slow pullups x5 3 sec up, 3 sec down
    2-2-1
    2-1-1-1
    1-1-1-1-1

    Leg levers 10×3

    WOD:
    6 + 14 HR PU

    First 3 rounds everything unbroken, pushups got tough after that, started doing 10-5
    Tripped once on DU, forget which round.

    Thanks Mandy!

  8. For quality:
    3 sets
    5 Slow Pullups
    10 Leg Levers

    AMRAP in 10 minutes:
    Lunge 2×25 feet
    15 HR Pushups
    45 single Unders

    4 rounds + 12 pushups

  9. GillesGautreau

    mob wux1
    for quality
    3 set
    5 ring row
    10 leg levers
    WOD AMRAP in 10 min
    2×25 ft
    15 push up hand release
    30 DU (45 single )
    7 round

  10. For quality:
    3 sets
    5 Slow Pullups
    10 Leg Levers

    AMRAP in 10 minutes:
    Lunge 2×25 feet
    15 HR Pushups
    30 Double Unders

    good workout…did it twice…
    rx 6 rounds

  11. Forgot to log my workout yesterday.

    For quality:
    3 sets:
    — 5 Slow Pullups
    — 10 Leg Levers

    AMRAP in 10 minutes:
    — Lunge 2×25 feet
    — 15 HR Pushups
    — 30 Double Unders

    5 Rounds + 11 DU .. just ran out of time.

    Doubles were clicking really well. Pushups ran out of gas in the last couple rounds.

  12. For quality:
    3 sets
    5 Slow Pullups(ring rows)
    10 Leg Levers
    What fun..

    AMRAP in 10 minutes:
    Lunge 2×25 feet
    15 HR Pushups
    30 Double Unders
    4 rounds plus 11 push ups into the 5th..
    ..
    Lunges should have been faster because I didn’t have my ruck! 🤷‍♀️
    Push ups were in sets of 5, thanks Coach for your always keeping tabs on my form! 😳
    Tripped in the first round of doubles, then the rest were unbroken..

  13. Crossfit quispamsis day

    Split jerk ( from rack )
    Practicing dip x3 135-175

    Split jerk with 2 second pause at dip , then another split jerk

    135-155-175-185

    Split jerk

    165-185-195-205-215-225

    WOD
    amrap 12 minutes
    90singles (counts as 60)
    45 air squats
    21 cals on rower
    10 push jerks (155)

    2 rounds + 86 reps

  14. 3 sets
    5 Slow Pullups (1 at a time
    10 Leg Levers

    AMRAP in 10 minutes:
    Lunge 2×25 feet
    15 HR Pushups
    30 Double Unders
    3 rounds plus 28 DU’s….so close to 4 rounds. Next time

  15. For quality:
    1 sets
    5 Slow Pullups
    10 Leg Levers

    2 sets of ring rows and leg leverz

    AMRAP in 10 minutes:
    Lunge 2×25 feet
    15 HR Pushups
    30 Double Unders

    Score : 3 rounds 2 pushups

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