Most Recent Benchmark was 1RM Strict Press on Apr 19,2018 (7 days ago)

Monday Apr 16,2018

Gymversary Josiah-6
CrossFit: 4.16.18 CrossFit4.16.18 PerformanceSport: 4.16.18 Sport

4.16.18 CrossFit


CrossFit: Reps
A. Gymnastics (week 1)

SPORT = 1 Ring Muscle-up every :30 for 7-minutes.
*If you hit two failed attempts in a row stop and work on mechanics.  

CROSSFIT = 3 round circuit
1. 8 Hollow + Arch Swings (false grip on rings)
2. 5 low ring/box turnover transitions (false grip) *partner assist
3. 5 ring dips (slow and controlled)

PERFORMANCE = 3 round circuit
1. Pullups bar Hollow + Arch beat swings x8
2. 5 strict pullups (use a hard band or negatives)  
3. 5 ply0-box dips -0r- 8 pushups  


B. AMRAP 12-minutes

5 pullups
10 Pushups
5 Toes-to-Bar
20 wall balls (20/14 - ladies to 9' target)


Post Wod:  

3x10 KB Deadbugs (10 Reps Per Leg)

100% 0%
1st228 Ashlee Mon,Apr 16,2018
2nd220 Julie N Mon,Apr 16,2018
3rd187 Milly G Mon,Apr 16,2018
1st271 David R Mon,Apr 16,2018
2nd255 Erik Mon,Apr 16,2018
3rd245 Craig Mon,Apr 16,2018

Craig245 Rx
Brian D174 Rx
Milly G187 Rx
Emil190  14 lb WB
Julie N220 Rx
Erik255 Rx
Marvin M215 Rx
Marvin L160 Rx
Christian R235 Rx
Brandon T230 Rx
Ashlee228 Rx
David R271 Rx
Results Posted: 12
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