KB Push Press 4-5 sets of 5
15# for 2 sets of 5
20# for 2 sets of 5
25# for 2 sets of 5
30# for 1 set of 5
AMRAP in 9 mins
9 Burpees
12 T2B – I did hanging leg raises… new for me and it was definitely harder and different but I am glad I moved up from the knee raises
15 Box jumps
2 full rounds and the burpees and leg raises completed on the 3rd round.
Warm-up (No Measure)
AMRAP X 2
10 Banded Bicep Curls (stepping on band w/ both feet)
6 Reverse Lunges
AMRAP X 2
10 Banded Good Morning
6 Air Squats with Band
With Barbell
10 Tempo Deadlifts (4111)
Allow 7:00 to let everyone load weight
EMOM x 30 MINUTES
Min 1 β 3 Deadlifts (315/205) – 225#
Min 2 β 2 Rope Climb – !) RRs
Min 3 β :20 Bike Sprint / :30 Recovery – used rower, not enough bikes.
Remi Richard
KB push press 4-5 sets of 5
35-40-45-35-70
AMRAP 9 minutes
9 Burpees – steady
12 T2B – scaled to V-snaps, my hands are still toast from Eva
15 Box jumps – no rebounds, no breaks
4 rounds 3 burpees
V-snaps are no joke ouch! Would have rather done T2B. Thanks Blake and Shane for the recommendation.
Heidi
9 min AMRAP
9 burpees
12 T2B
15 BJ’s @ 20″
3 Rounds + 9 burpees + 1 T2B
Heather Skeard cooper
kB strength sets of 5
25-30-35-40-45#
WOD
9 burpee
12 t2b
15 box jumps (20β)
Total = 3 rounds + 24 reps
Beat Jeff by 2 reps π
Happy I strung together mostly sets of 2-3 for t2b
Melanie
KB push press 4-5 sets of 5
15 – 20 – 25
AMRAP 9 minutes
9 Burpees
12 T2B
15 Box jumps (20″)
3 rounds and 8 box jumps
137 reps
I tried a couple toes to bar each round and for the box jumps I worked on landing, resetting myself, and jumping right back up..
Miss Jeana joined me today 2 rounds and 3 burpees
75 reps
She found hanging from the bar difficult and switched to sit ups and said she found the step ups easier without a ruck! π
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
KB Push Press x 5/side
40 – 50 – 53 – 60
WOD as RX’d
3 rounds + 11 Box Jumps
Had 42 sec to finish the box jumps so I started rebounding. Might have finished but no-rrpped myself on to jumps.
Great little change-of-pace burner!
KB push press 4-5 sets of 5
45-50-53-60-70
AMRAP 9 minutes
9 Burpees
12 T2B – Ouchies
15 Box jumps
3 Rounds + 17
Brought my younger brother for a taste of crossfit – 1 Round +26
Thanks Shane!
KB push press 4-5 sets of 5
30-35-40-45#
AMRAP 9 minutes
9 Burpees
12 T2B *knee raises
15 Box jumps
3 Rounds + 31 Reps
Thanks for the class Shane and letting me squeeze into a busy 830!
KB push press 4-5 sets of 5
20-25-30-35#
AMRAP 9 minutes
9 Burpees
12 T2B *knee raises
15 Box jumps
3 Rounds + 5 Reps
Thanks for being my partner Tara!
Youβre such a great partner! Thanks for the encouragement!!
KB push press 5 sets of 5
20-25-30-35-40
AMRAP 9 minutes
9 Burpees
12 T2B
15 Box jumps
3 Rounds + 1 T2B
KB Push Press 4-5 sets of 5
15# for 2 sets of 5
20# for 2 sets of 5
25# for 2 sets of 5
30# for 1 set of 5
AMRAP in 9 mins
9 Burpees
12 T2B – I did hanging leg raises… new for me and it was definitely harder and different but I am glad I moved up from the knee raises
15 Box jumps
2 full rounds and the burpees and leg raises completed on the 3rd round.
Was a big and fun nooner!
Thanks Blake!
What a huge 8:30 class!! Super fun, great energy!
KB Push Press x5
20-25-30-35#
WOD
AMRAP 9 mins
9 burpees
12 knee raises
15 step ups
Total: 3 rounds +8 burpees
Also, I was quite proud that I jumped up all the burpees instead of walking them up. Thanks beautiful BJ for pushing meβ€οΈ
YAY! Way to go Tara!!!
KB Push Press x5
20 – 25 – 25 – 30 – 30
AMRAP 9 Minutes
9 Burpees
12 Hanging knee raises
15 Box jumps 20″
3 rounds + 7 knee raises
*first time I’ve noticed the burpees feeling easier due to fat loss!
Yay!
KB push press 4-5 sets of 5
35-40-45-50-53-53#
AMRAP 9 minutes
9 Burpees – Fast steady pace
12 T2B – Quick singles
15 Box jumps – Fast steady pace
Score: 4 rounds even
Mobility + WU x 1
Group WU + Mobility
KB push press 4-5 sets of 5
20-40#
AMRAP 9 minutes
9 Burpees
12 T2B
15 Box jumps
Total: 3 rounds + 12 T2B
Thanks Blake. Thanks for being my partner Amy π Great work everyone!
KB push press 4-5 sets of 5
25-30-35#-35#-35#
AMRAP 9 minutes
9 Burpees
12 T2B did these for almost 2 rounds then went to straight leg raises
15 Box jumps 20″ ya
3 Rounds + 2 burpees
KB push press X5
10/20/25/30/30
Amrap 9mins
9 Burpees
12 Hanging knee Raises
15 Box jumps(small box &45#plate)
Total- 3rounds & 8 bjumps
KB push press 4-5 sets of 5
15# 20# 20# 20# 20#
AMRAP 9 minutes
9 Burpees
12 T2B
15 Box jumps
3 rounds + 8 burpees
KB push press, 5 per side
25-30-30-35lb
AMRAP 9 minutes
9 Burpees
12 Hanging leg raises
15 Box jumps, 20″
4 rounds, 6 burpees
KB press x5
25-30-35 (x3 sets)
WOD with 20β box + hanging leg raises
4 rounds + 11
KB PP
5 sets of 5 reps per arm
20, 25, 25, 25, 25
WOD
3R 9 Burpees
(Box step ups, leg levers)
Some great tips fro Coach Shane. BTW, where have all the 6 amers gone??
KB push press 4-5 sets of 5
did 4 sets with 30#
AMRAP 9 minutes
9 Burpees (DB burpees 15#)
12 T2B (knee raises)
15 Box jumps (12 inch box)
got through 3 rounds and 2 burpees
KB push press 4-5 sets of 5
35-53-60-70-80
AMRAP 9 minutes
9 Burpees
12 T2B (high knee raises)
15 Box jumps(20″)
4 rounds + 5 burpees
Thanks Blake!
Spark CrossFit – Phoenix, AZ…36C at 6:00AM
Warm-up (No Measure)
AMRAP X 2
10 Banded Bicep Curls (stepping on band w/ both feet)
6 Reverse Lunges
AMRAP X 2
10 Banded Good Morning
6 Air Squats with Band
With Barbell
10 Tempo Deadlifts (4111)
Allow 7:00 to let everyone load weight
EMOM x 30 MINUTES
Min 1 β 3 Deadlifts (315/205) – 225#
Min 2 β 2 Rope Climb – !) RRs
Min 3 β :20 Bike Sprint / :30 Recovery – used rower, not enough bikes.
KB push press 4-5 sets of 5
35-40-45-35-70
AMRAP 9 minutes
9 Burpees – steady
12 T2B – scaled to V-snaps, my hands are still toast from Eva
15 Box jumps – no rebounds, no breaks
4 rounds 3 burpees
V-snaps are no joke ouch! Would have rather done T2B. Thanks Blake and Shane for the recommendation.
9 min AMRAP
9 burpees
12 T2B
15 BJ’s @ 20″
3 Rounds + 9 burpees + 1 T2B
kB strength sets of 5
25-30-35-40-45#
WOD
9 burpee
12 t2b
15 box jumps (20β)
Total = 3 rounds + 24 reps
Beat Jeff by 2 reps π
Happy I strung together mostly sets of 2-3 for t2b
KB push press 4-5 sets of 5
15 – 20 – 25
AMRAP 9 minutes
9 Burpees
12 T2B
15 Box jumps (20″)
3 rounds and 8 box jumps
137 reps
I tried a couple toes to bar each round and for the box jumps I worked on landing, resetting myself, and jumping right back up..
Miss Jeana joined me today 2 rounds and 3 burpees
75 reps
She found hanging from the bar difficult and switched to sit ups and said she found the step ups easier without a ruck! π