Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Complete for time: 50 box jumps (24/20″), 50 wallballs (20/14# to 10/9′), 50 double unders, 50 burpees
- Banded box back squat 10×2 then 1 mile run
- 3 rounds each for time of: 5 bear complexes (135/95#), 300m shuttle run
- Take 20 minutes to find 10 rep max power clean then AMRAP in 5 minutes of pull ups
- Complete 15-12-9-6-3 reps for time of front squat (205/135# NTE 65%)
- “Randy” – 75 power snatches for time (75/55#)
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From Crossfit Outer Banks
10-9-8-7-6-5-4-3-2-1 Back squat
I got 265# but due to Kg only plates and screwing up the conversion (apparently 25kg isn’t the same as a 45# plate), we started close to 200#, so I was done by the end.
Then
1-2-3-4-5-6-7-8-9-10
Burpees
Kettlebell Swings
9:18
Increasing the reps for the 2nd half of the workout!? Tough.
Did you tell them “Hey this is America!! I like my speed in MPH, distance in feet and weight in pounds?”
Tomorrow I’m gonna go with an American flag headband and write all the lb equivalents in sharpie on the plates while singing the national anthem.
Results:
50’s chipper
Ashley 13:22 (16″, 10#, 100SU)
Hancock 18:48 (20″, 12#, 100SU)
Tanya 14:48 (10# WB)
Brian 12:51 (100 SU)
Romanelli 14:12 (100 SU)
Chelsea 16:46 (16″, 8# WB, 50 DUA)
Nikki K 11:50 (16″, 6#, 100 SU)
Rick 13:48 Rx
Adam 18:50 (20″, 14#, 100 SU)
Russ K 17:30
Ernie B 23:41 (20″, 16#, 100 SU)
Box squats and 1 mile run
Moira –, 9:24
Nick 135 (mm), —
Bear complex shuttle run
Anna 2:13, 2:01, 2:05 (50#)
Emily 2:35, 2:38, 2:45 (40#)
Dani ?, ?, 3:00 (85#)
Kim H 2:56, 2:53, 2:45 (65#)
10 rep power clean and max PU in 5 min
Colleen 95, 15
Kelly 75, 25
Front squat T2B
Phil 9:42 Rx
Jimbo 11:42 (155#)
“Randy”
Gerry 13:45 (65#)
Marissa 11:38 Rx
Korba 5:32 Rx (3:33 PR!)
Natalie 12:55 Rx