Monday, 12/11/2017

12/11-12/16- WEEK 3 of Holigainz!! Pretty stoked about this week.. We have the return of Kalsu (brace yourself and eat a steak the night before), and for the first time we will be tackling KING KONG, which by the looks of it seems like it might be the Mt Everest of CrossFit WOD’s. Scaling and listening to your body is going to be KEY this week as the Squat and Bench cycle really gets HEAVY.. It was all child's play till this week. Also reminder if you have time to do your 10x3 @ 85% on Saturday or Sunday. Remember to sleep well, eat lots of protein all day and get those carbs in around your workouts!! Happy lifting!!
21 Wall Balls
15 Med Ball Sit Ups
9 Burpees


1xME Back Ext Reps
2 Rounds
10 Squat Presses
10 Arc-Pause- Slide
10 Samson Stretch
12/11/2017 - S/T

Score Type:: Total Weight

Back Squat or Bench
6x6 @ 70% + (Add 5-10 lbs to what you did last week)
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12/11/2017 - WOD

Score Type:: AMRAP

12 Min AMRAP
10 Push Press (135/95)
10 Toes To Bar
10 Front Squats
L1- (45/35) Hanging Knee Raises
L2- (95/65) V- Ups
Rx- above
Comp- 155/105
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4x1Min Plank
2 Rounds
400m Run
10 Squats
10 Push Ups
10 Sit ups
5 Rounds/ 1 Min Rest Between Rounds
1 Min ME Each Station
Battle Ropes
Tire Jumps (like box jumps but on a tire)
Sit Ups
Push Ups
Squats

Comments

Stephen Todd

Stephen Todd 6 days, 6 hours ago / Reply

12/11/2017 - WOD: 140 reps

Patricia Lopez

Patricia Lopez 6 days, 7 hours ago / Reply

12/11/2017 - WOD: 135 reps
Notes: Vups

Patricia Lopez

Patricia Lopez 6 days, 7 hours ago / Reply

12/11/2017 - S/T: 175 lbs

Garrett Lee 6 days, 11 hours ago / Reply

12/11/2017 - WOD: 127 reps

Garrett Lee 6 days, 11 hours ago / Reply

12/11/2017 - S/T: 185 lbs

MAURA DEERING

MAURA DEERING 6 days, 14 hours ago / Reply

12/11/2017 - S/T: 95 lbs
Notes: Back squat

Daniel Kessler

Daniel Kessler 6 days, 20 hours ago / Reply

12/11/2017 - WOD: 125 reps
Notes: 4 round +5 reps

Daniel Kessler

Daniel Kessler 6 days, 20 hours ago / Reply

12/11/2017 - S/T: 165 lbs
Notes: back squat

Emma Hong

Emma Hong 6 days, 21 hours ago / Reply

12/11/2017 - WOD: 125 reps
Notes: L2+ 65# T2B

Emma Hong

Emma Hong 6 days, 21 hours ago / Reply

12/11/2017 - S/T: 140 lbs
Notes: Back Squat

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