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WOD

5 Sets of Max Strict Pull-ups

3 RFT of

  • 10 KB Sumo Deadlifts
  • 10 Goblet Squats
  • 25 Sit-ups
  • 25 KB Swings

KB Weights = RX: 70#/55#, L2: 55#/35#, L3: 35#/25#

WOD

Weighted Pull-up

1-1-1-1-1-1 then 1+ at 50% of last set of 1

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

6 RFT of
  • 5 Strict Handstand Push-ups (L2: w/pad, L3: DB Strict Press)
  • 30 Double Unders (L2: 15 DUs, L3: 60 Singles)

WOD

Weighted Pull-ups

1-1-1-1-1-1

3 RFT of

  • 25 KB Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 15 Pull-ups (L2/L3: Strict Banded Pull-ups)
  • 50 Double Unders (L2: 25 DUs, L3: 150 Singles)

WOD

Weighted Pull-ups

3-3-3-3-3

5 rounds of:
20 push-ups
2 rope climbs (L2: 1 rope climb, L3: 6 rope get-ups)
200m run

Skill

Front Squat

WOD

  • Front squat 3-3-2-2-1-1
  • Weighted pull up 3-3-3-3

Rest

Partner WOD.

3 min per station.  Score= total points combined.

RX:

  • C2B Pull-Up (3 points)
  • DU (1 point)
  • Hollow Rock (1 point)
  • Rope climb (4 points)

L2:

  • Band C2B Pull-Up (1 point)
  • DU (1 point)
  • Hollow Rocks (1 point)
  • Rope climbs (4 points)

L3:

  • 2 Band Pull-Ups (1 point)
  • 4 Single JRs (1 point)
  • Hollow Rock (1 point)
  • Rope Get-Up (1 point)

Performance WOD

Recovery Week
Bench Press:
5 x 35% of max
5 x 45%
3 x 55%
5 x 35%
5 x 45%
5 x 55%

50 Dips

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WOD

Perform the following tests:

  • L-sit for time
  • Handstand walk for distance
  • Weighted pull-up for load
  • 2min Snatch for reps (75#/45#)

Performance WOD

The Ryan

Five rounds for time of:
7 Muscle-ups
21 Burpees

The workout is named after Missouri firefighter and CrossFit enthusiast Ryan Hummert, who was killed by sniper fire while responding to a call.

RESULTS:

dec26


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Today’s WOD

  • Saturday, 10/21/17

    Partner WOD Saturday! One teammate working at a time. Switch turns however you like! 18 Minute AMRAP of 4 Handstand Push-ups (L2: w/pad, L3: 4 Seated DB Presses) 6 Toes-to-Bar (L2: K2E, L3: Knee Raises) 8 Jump Squats 200 Meter Run (together)
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