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
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.
Max push-ups from 24” box
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
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 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!
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
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!
4 round
5 HPC
10 front squat (95#)
max push up (2020)
16-16-16-14
4 round
12 skull crusher
12 DB curl
25#
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!
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!
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!
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!
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
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.
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
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
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!