Daily WOD – Sep 5, 2018

Erin getting under a bar fast!

“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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This Post Has 5 Comments

  1. 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.

  2. 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)

  3. 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)

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