NEWS
- TODAY: Regular Class Schedule (No teens, open gym or barbell)
- TOMORROW: Regular Class Schedule (No open gym)
WOD
“Sunflower”
AMRAP 15
10 Cleans (225/155)
20 Deficit Handstand Push Ups (10/5)
30 Bar Muscle Ups
40 Deadlifts (225/155)
50 Wall Balls (20/14)(10/9)
WOD Guidance & Goal: Cleans should be done as single reps so choose a heavy weight (80% 1 rep max). Handstand push ups are done on plates (two 45# plates for men and 1 for women) and are kipping. Scaling options: kipping or strict to the floor or abmats, and bench. Keep moving through the bar muscle ups. Do fast singles or big sets with minimal rest. Scale to chest to bar pull ups, chin over bar pull ups, or strict pull ups. Deadlift weight is the same as your clean. The weight should feel light and you should be able to get a set of 15-20. Wall balls are the last movement so get after them! Go for big sets.
Post Reps to Comments.
166 reps: 115# clean, 10# plate Def HSPU, C2B, 125# DL, 14# WB
Nope. 135# DL. Math. Ugh.
100 reps, 75#, BHSPUs-toes, bl+ p band, 130#, 12# WB- 20 repsDL, 20# WB
157 – db press 25# & kpu
126 95/125/chin 15/16#
95# cleans, BHSPUs, 15 PUs some no-reps, 125# DLs, 41 16# WBs. Glad I showed up.
55 @ 185
BBC
5 x (1 power clean + 1 push jerk + 1 split jerk). 75%. 135#
5 x 1 FS 75-80%. 165#
100
115#/10 HSPU attempts (my first ones!)/mix of C2B and KPU/115#(forgot to add more weight)
Congrats, Kate!
85 120# PC, deficit HSPU on 45# plate, C2B, 155# DL
On 2 45# plates ?
1 on each side ???♀️
Well, which is it, woman!?! Haha
Crossfit postal
Front squats
3 singles at 95% 140
8 min amrap 96# front squat, TTB, 2..4..6 etc
10+22
Actually it was 145#
76 155/205# C2B, Reg HSPU (1 abmat+5 lb plate)
174
55# muscle cleans/20# db press/kpu/35# good mornings/16# med ball sit ups
So just a few mods
112 / 135# clean and DL, 35# dp press, 20 pull ups
1 round + 7 reps: 70#, bench HSPU (on toes), 20 purple band strict CTB, 10# WB
@CF Postal in Boone, NC
Shared a bar with Brett for strength – 3×1 FS @ 145. Brett says they looked too easy. Maybe timevto step it up with the squatting.
Metcon — Amrap 8: 2/2 FS/TTB, 4/4, etc.
Got thru the squats in rd of 12 at 95#. Unbroken ttb thru rd 8
@crossfit one nation – Needham
111 total reps
1 min bike/row
1 min rope climbs
Rest 1 minute
1 min bike/row
1 min BMU (KPU)
Rest 1 minute
1 min bike/row
1 min C2B (KPU)
Rest 1 minute
1 min bike/row
1 min KPU (Ring Row)
72 as below:
10 cleans @ 185
11 deficit hspu w/ #45 plates (wanted to do 15, but Mel said to move on. And what Mel says, goes! Haha)
20 c2b
25 dl @ 185
6 wall balls
100 105#/2ab mat/green band SPU
225
10 medball sq clean (20#)
20 GHD
30 RR
125# DL
10# WB
128 (HSPU / C2B)
90
115# cleans
25# plates def hspu
RR
115# DL
65
10 cleans at 175
17 strict hspu, 12 with 4×45, 5 with 2×45
8 bmu
30 dl at 175
El Guapo
130#
130# PC
10 KHSPU
C2B
155DL
116 pc- 130#
Deficit 45#
20bmu (one set 3, some 2s, so. Many.
Singles)
Dl- 130# (15/16/9)
Wb
72 rx
Underestimated this one. Sunflower? More accurately: Carolina Reaper.
136- 115#/ 1 mat/ KPU
1+ 10 mod. 85# /sub Russ. Twists for DL /WB shoulders only. Recovery.
196
All the mods: 65# cleans and dl, #15 seated dB presses, ring rows after trying pull-ups but just still don’t like to hang.
115 reps
120# PC
2 10# plates (each side) DHSPU
C2B
DL – lower back #125
WB – got through 15
133rx
152, 85#/12#/PU…. cleans were off, HS PU with 2 mats