“Diane”
21-15-9 reps for time:
- Deadlifts (225/155#)
- Handstand push ups
WOD Notes: The scale for handstand push ups will be 2 or 3x regular push ups (or 1 or 2x ring dips). If the high rep deadlifts are concerning to you, we can scale them to 3x KB swings or 2x cal row. Compare to 170919.
Nutrition Notes: We will have a brief nutrition talk / Q and A at the start of each class today. Come with questions about the nutrition challenge that starts next week!
31 Heroes Notes: At the live event on 7/28 we raised an additional $735, bringing our fundraising total to $7,655! Thank you to everyone who contributed. We beat our previous best of $7600 (from 2016)! Huge props go to CrossFit Midtown who impressively raised over $10,500 and will be taking home the C2 ski erg. Luckily, we already have one!! 🙂 Thanks for another great year; we’re already looking forward to 2019!
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CFE @ 5:30am
Buy-In
12 Deadlifts (95/65)
9 Hang Power Cleans
6 Shoulder To Overhead
100 Wallballs (20/14)
100 KB Swings (53/35)
*Every time you stop a movement (Wallball or KB Swings), complete the buy-in complex.
Results:
5:15
Elissa 8:42 (MF ring dips)
Danielle 9:44 (25+AM)
Murray 7:28 (15-10-5, 45+AM)
Mattt B. 8:30 (2xpu, 175)
Vicki 7:11 Rx
Zach 6 rds, (10 cal row, 10 HSPU – 10 min)
Dan E> 5:14 sumo
Jake 9:15 (185 sumo, 30x15x9 pu
KtS 7:52 (155, 2″)
Megan 6:38 (95)
Mike D> 10:05 Rx
Alex W. 11:45 (2xpu, 185)
Nick L. 10:15
AnneMarie 6:05 (95, banded pu)
Jenn 4:35 PR!
6:15
Kevin 8;25 (155)
Caine 🙂
Ash 8:14 (AM)
IIggy 9:01 (sumo, 5 chins, 20 heavy du)
Ken 35# KB, 8:26
Greg 11:00 (45# KB< 10# SP) Kelly G. 5:05 (85 sumo, pu) Vince 9 rounds +5 (adapted WO) Craig 11:15 (185, 2xpu) Missy 9:55 (130# bar pu) NIck S. 10:50 (185 (12-9-6 strict) DE 16:14 Rx JOhn 8:04 chipper PR! 9:30 Tanya 7:35 (HS holds, PU)) Ed 12:45 (pu, damn good ones!) Sean M. 🙂 (145 sumo on 2", 42=15=9 pu, 3 HSA/rd) Becky 🙂 Nicole 8:23 (135, 13pu) Marissa W> 10:30 (RR, 15# Lunges x 20 yds)
Jesse 10:55 (105, 1.5x)
Paul 10:58 (185, 2xpu)
Tiffany 6:33 (75sdu, PU@11)
Stacey 9:12 (105 sumo, #11 pu)
JOhn C. 10:05 (205, pux2)
4:00
Heath 6:01 PU
Heather 4:18 PU PR!
Kyle E. 6:35 (pux20″)
Kyle K. 9:36 (185 sumo, pu)
Ste ve K. 10:50 (2xpu)
Tom S. 10:30 (185, 10-5-3 HS to 4″)
Christine 5:34 (pu #9, 85 sumo)
5:00
Robbie 7ish Rx
Ricky 11ish Rx
Lombardi 7:46 Rx
Nikki K. 8:25 (RR)
Joe S. 9:10 (135)
PTS Ghost…
Morgan 7:47 (85, 2X Elev PU)
Kenny 10:57 (135, 2X)
Tim 10:05 (205, 2X)
Shawn 6ish (185, 2X)
Jeff 13:55 (195, 2X)
Luke 10:00 (2X)
Karen 8:12 (135, 2XAMSU)
Janet 8:06 (mfpu)
Caine 😉
Jami 8:17 (75, RR)
Whitney – 145#, 2x pushups- 9:10
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