In honor of St. Patty’s, today’s was a “try your luck” workout. Loaded up a bag with a bunch of exercises written on slips of paper, then took turns drawing out which ones were going to make the workout.
For time: 1 kb sitcase carry, 100 m 95# Thruster x 25 Pullup x 25 25# db Snatch x 50 Situp x 50 backward run, 400 m 100 squats
Spent some time working out the kinks with some static stretching for the lower body, back and shoulders.
Row 300 m 10-15 pushups (perfect form, slow tempo)
spent a little time warming up exercises for tonight’s workout.
Workout was benchmark “JT”. 21, 15, 9 reps for time of:
HSPU Ring Dips Pushups
Divided up into pairs, had one partner watching form and counting reps.
Sean - 13:39 Will - 13:41 Matt - 29:35 Noel - 33:18 (subbed 95# military press for HSPU during second round)
Great work tonight from Matt and Noel, both relative newcomers to CrossFit! When Noel started in January, he struggled to get 3 HSPU, and ring dips were dicey. Tonight, he powered through most of the HSPUs, and all of the dips.
warm up circuit: row 250m, row 250m, hammer, BE, situps (rotate when both rowers finished)
1/2 get up + TGU (2+1) x 3 each arm
Mixed training today, got outside and played with toys. Got a new keg last week, so we’ve been messing with that a bit. Filled to about 55# right now—pretty fun.
All rounds done for time—about 5 minutes rest between.
Round 1: Farmer’s walk (2x32 kg) x 120 m Box jump x 25 Keg Press x 25 Pullups x 25 *we started everyone at 1 min intervals. To avoid an equipment bottleneck, if you were caught from behind you moved immediately to the next exercise, and added any remaining reps to the pullups.
Round 2: Keg walking lunges x 8 steps ea leg Sled drag (+85#) x 15 m forward, 15 m backward 16# hammer x 30 strikes Pushups x 30
Round 3: Keg carry (bear hug-style) 120 m kb SDHP (24 kg) x 25 2 kb Jerk (16 kg) x 25 Situps x 25