CrossFit is often about being able to adapt. This workout keys in on your ability to do a variety of movements, make changes along the way, work HARD, and even do a little math. It’s been just about a year since I last programmed this one…and the fun and the suck meters were high with it last time! Good luck.
The Power Mill
3 minute AMRAP of:
3 Deadlifts – 185/125
3 HSPU
Rest 2 minutes (strip off weight)
4 minute AMRAP of:
4 Power Cleans – 135/95
4 Wall Balls – 20/14
Rest 2 minutes (strip off weight)
5 minute AMRAP of:
5 Thrusters – 95/65
5 Competition Pushups
Coach’s Notes: We will layer weight on the bar so that you can pull off plates during each rest interval. This is scalable and I’ll have both Rx and scalable bumper/bar configurations for you to choose from on the board! (I know, math is a lot to ask)
7am open. Sorry change of plans I may pick up a later class. This looks like fun!!
7am spot open. david had a late night at work and is switching to the 10:30. thanks!
Really going to try to come in tonight! Need to use the rest I actually got last night for something productive!
A) 5 plus 5
B) 5
C) 6 plus 1
AMRAP 3: 6 rounds @ Rx+ (186#) + 1 abmat
AMRAP 4: 4 rounds @ Rx
AMRAP 5: 4 rounds @ Rx
Note: Improved 1 round and 1 pound on AMRAP 3 (I really had to do an extra pound to make myself feel better). Improved 1 round on AMRAP 4. Improved 1 round on AMRAP 5. Wanted to use a 10# plate for HSPU’s, but none were left, so used 1 abmat. Still an improvement over 1 ab mat and 1 15# plate for HSPUs last time.
Nice PR, Thi! How’s your back feeling?
Back is feeling better. I just don’t get it. Excruciating back pain during the WODs, but seems to subside after the WOD.
A) 10
B) 7
C) 8
Rx
you are a monster.
9:30 open, switching to 10:30
6, 5, 5+2 thrusters
123, 93 and 63 on the bar, 2 ab mats for the hspus
for everyone who did yesterday, those thrusters get real hard real fast!
a) 6 rounds, 1 ab mat
b) 4 + 4 pc, Rx
c) 3 + 2pc, Rx
6 + 1dl, 2, 4 + 3
all weight rx, 2 abmats for hspu, not sure I hit the 10′ mark on the wall balls
I had alot of issues on the clean, Ive done that weight before just couldn’t pull it all together
a few less rounds for 2nd and 3rd amraps then last time but a 30# increase in weight for all movements
That’s a big jump in weight! Congrats Rebecca! Always making progress
Sorry for the late notice- moving from 10:30 to 12.
A) 5 B) 3 C) 4 all Rx
Did 50# weighted S/U for HSPU
AMRAP 3 – 7 rounds RX weight, 2 ab mats (1 round more than last time)
AMRAP 4 – 4 rounds RX (1 round more than last time)
AMRAP 5 – 2 rounds RX, had back issues and went to Push Press for 2 rounds + 5 PP
A) 6+all DL w/ 2 AM
B) 4+1HC
C) 4
Rx
3 + 3DL’s, 3 + 3PC’s, 3 all RX
5 rds (2 abmats)/ 6 rds / 5 rds Rx
Going to feel this one tomorrow especially on top of yesterday’s Annie got back…
a) 6 @ 185, 2mats
b) 4 @ 135
c) 3.5 @ 95
A) 5 rounds + 1 DL
B) 3 rounds
C) 3 rounds + 4 Thrusters
All Rx except for Dips in place of HSPU
a) 4 rounds + 2DL @ 185#
b) rounds @ 125#
c) 3 rounds @ 95#
b) 4 rounds @ 125#
7/7/6 rounds
90/70/45 scale b/c of back
first time back on deads of any kind in forever.
6 (125#)/4+4PC (75#)/5rds(55#)
Mod: Ring Dips for HSPU
5 rds – 115# & 3ab mats
4 rds- 65#
3rds – rx
Fun!!!
A) 5 + 3 DL + 2 HSPU (RX) (Last set of HSPU were 1 mat)
B) 6 + 4 PC
C) 3 + 4 Thrusters
Felt good to finally get back, despite the pain and general suck!
7 rds-143#+ 2 ab mats
5 rds-113#
4 rds + 2 THs-83#
Thanks Megan!
AMRAP 3: 3 rounds 62 pounds
AMRAP 4: 3 rounds 35 pounds
AMRAP 5: 3 rounds 15 pounds
A) 6 @ 185DL & ring rows
B) 6 @ 185DL & wb
C) 6 @ 185DL & pushups
Thanks for the MOD Sarah…good one
very nicely done tonight, Scott! rest that posterior chain, my friend – you’ve earned it!
great job everybody!
6 1ab mat
6 Rx
5 Rx
well done tonight big Brad!!!
yay! Timbo’s back!
5 rounds @ 112lbs
4 rounds plus 4 power cleans @ 62lbs (14lb wall ball for 2 sets but had several wasted attempts since they didnt reach the 10ft mark, so used 12lb wall ball for other 2 sets)
4 rounds @ 42lbs (no pushups on knees)
AMRAP 3: 6rds + 1 DL @ 125#/2 abmats
AMRAP 4: 4rds Rx
AMRAP 5: 5rds + 1 thruster Rx
My quads are so unhappy with me.
Really liked this one! Rx with weight, mods for hspu, cant remember rounds
A) 5rds+3DL @ 123#
B) 6rds @ 83#
C) 5rds @ 53#
6 rds rx
4 rds rx
3+5+3 rx
a) 8
b) 5 @ 145
c) 6
1. 8 rounds + 3 DL’s Rx (last time 10 rounds + 2 DL’s)
2. 7 rounds Rx (PR)
3. 6 rounds + 3 thrusters Rx (same as last time)
Not a great performance but that’s what I get for taking 5 weeks off……..plus holy quads after yesterday’s back squats. Got me walking like a cowboy!!!
1. 8 rds
2. 6 rds +4PC
3. 6 rds
All rx.
3 weighted lunge 14# med ball
3 Negative HSPU
7 rounds
4 power cleans 63#
4 wall ball sit-ups 14# med ball
5 rounds + 1 power clean
5 push press 65#
5 box push ups
4 rounds + 2 push press