Tuesday, April 23, 2019

Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 ring dips
15 single-leg squats

Post rounds completed to comments. WOD courtesy of CrossFit 190423
The ring dip is to the bar dip as the squat is to the leg press. The movement requires upper-body strength, stability, and control while bringing the shoulders through full extension. Practicing the ring dip will develop upper-body pressing strength as well as a foundation for more advanced gymnastics movements.

Monday, April 22, 2019

3 rounds for time
400M Run
100 Double unders
20 Thrusters, 65/45

Post time to comments.

Saturday, April 20, 2019

Friday, April 19, 2019

Good Friday

For time:
Accumulate 7 minutes of hang time. Each time you drop from the bar, perform 7 burpees before returning to the bar. 39minute time cap.

Post time and burpees completed to comments.

Thursday, April 18, 2019

Back Squat x 3

15 min to establish 3-rep max Back Squat

 - then -

3 rounds for total average watts
1 min Row for average watts
2 min Rest

Score is total "average watts" from all three rows. 
(avg watts Row1 + avg watts Row2 + avg watts Row3 = score)

Compare to 4/11/146/24/148/11/144/7/17, and 5/23/17

Wednesday, April 17, 2019

Box Jumps, HSPU, Situps

In front of a clock set for 12 minutes perform as many reps as possible 
1 minute box jumps 24/20
1 minute HSPU
2 minutes box jumps, 24/20
2 minutes HSPU
3 minutes box jumps, 24/20
3 minutes HSPU
Cash out: 3 minutes max reps sit-ups 
Post reps for each set to comments. Compare to 4/18/148/12/15, and 5/24/17

Tuesday, April 16, 2019

Full Throttle

For time:
20 Burpees
30 Pull-ups
40 KBS, 1.5/1
50 DU
600M Run
50 DU
40 KBS, 1.5/1
30 Pull-ups
20 Burpees

Post time to comments.