WOD Blog
 | Mon, Jan 21 2019 |  |
| CrossFit 190121 | CrossFit FUNDAMENTALS WK3-DAY 7 |
CrossFit 190121
(Time, Rx2)
(Rx) CHIPPER for time
*100 Wall Balls (20/14 lb.)
*50 Box Jumps (30/24 in.)
*100-ft. Handstand Walk
*50/35 Cal. Row
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(Rx2) CHIPPER for time
*75 Wall Balls
*50 Plate Jumps
*100-ft. Bear Crawl
*35/25 Cal. Row
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GOAL: 17-20min
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| Stacey | 16:02 Rx | 26' hand stand walk! | | Marc | 18:50 Rx | 24'Rebound box jumps, handstands but no walking | | Coach S | 20:00 Rx | 20'rebounding/26'hand stand walks | | Sarah N | 12:00 Rx2 | 4WB/3plates@45rebound | | Virginia V | 13:51 Rx2 | 13'box rebounding | | Robert P | 15:07 Rx2 | 8WB/20'rebound/50cal row | | Amy P | 15:55 Rx2 | 75 wb 2 plates 7 3 second wall climbs 35 call row | | Kim Mu | 16:09 Rx2 | 100 Wall balls, Wall walk ups and 3 40# plates for the box jump | | Carrie E | 17:00 Rx2 | 6WB/2plates@45 rebounding | | Christine S | 18:41 Rx2 | 6WB (3)plates @45 rebounding /hand stand holds/ 35cal row | | Selena | 19:41 Rx2 | 8WB/(3)plates@45 rebounding | | Hailey b | 20:00 Rx2 | 4WB (3)plates @45 rebounding | | Mike ` | 3+15 | 53KB/20'box/10#OHL | | Feli | 4 | 35KB | | Jessica O | 4+5 | 26KB/3plates@45/10#OHL | | Lisa T | 4+15 | 18KB | | Kelli | 4+15 | 35KB/20'box/10#OHL | | Josh M | 4+20 | 30KB/20'box/15#OHL | | Brendon | 4+25 | 30KB/20'box/10#OHL | | Duane P | 5+5 | 44KB/20'box/15OHL | | Andria | 5+15 | 35KB/16'box/10#OHL | | Jordan R | 5+20 | 26KB | | TABETHA | 5+30 | 20KB |
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CrossFit FUNDAMENTALS WK3-DAY 7
(Rounds)
*4X10 Squat Jumps
18min AMRAP
*5xWall Facing Air Squats
*Single Leg Dead Lift w/ KB
*5x Each Leg Squat Standing on Box w/ KB
*15KB Swings
*10 Overhead Lunges w/ Plate 10-35lbs
PARTNER WOD Bonus: 5 Rounds for time
*Row 200M / while partner holds plank
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| Andria | 5+15 | 35#KB/16”box/10#OH lunge | | Duane P | 5+15 | 44# kb/20' box/ 15# oh lunge | | Josh M | 4 + 20 | 30#kb / 20” Box / 15# OH Lunge | | Kelli | 4+15 | 35lb KB/20'Box/10lb OH lunge | | Mike ` | 3 + 15 | 53# kB / 20” box / 10# oh lunge |
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