Handstand Practice
10 Push press (95#/65#)
10 Kettlebell swings (24kg/16kg)
Tabatta pullups
Elements grads, Alex, Lexa, Keith, Tony, and Julie. Not pictured, Matt, Alejandro, and J. Introduce yourself and welcome them to RFCF when you see them next week.
Crystal working on her handstands
Results
OHS 2-2-2-2-2
5 rounds for time of:
5 Power Cleans (185/135)
15 OH Walking Lunge with Plate (45/25)
Tabata V-Sit
Krista coaches Lyssa through the Over Head Squat (OHS).
OH Walking Lunge, WOW!
The Lovely V-Sit.
Results
20 Toes to Bar
“The Fourteener”
14 Rounds for time of:
14 Burpees
14 Push-Ups
14 Box Jumps
Results
Crossfit Total
After warming up, you have 3 attempts at a rep max for Deadlift, squat, and press
Score is total of three max efforts
Max thrusters 1 set (95#/65#)
Deanna going heavy on the back squat
Results, saw some great attempts at the 1 set max thrusters
50 Med ball slams
18 Deadlifts @ 185/135
5 Pullup
15 DL
10 PU
12 DL
15 PU
9 DL
20 PU
6 DL
25 PU
3 DL
30 PU
Results
Tabata situps
40-30-20-10
Jump to touch (target will be placed 18″ above reaching height)
Wall ball shots
50 Jump to touch
40 Squats
30 Situps
20 Pushups
10 Pullups
Nice work from Jon, Match and Spencer who all chose option 2. Spencer did it while wearing a 15# weight vest.
Now that's some serious vertical
The jumping gauntlet
Dave and Mike hitting their target
Results
Power clean 3-2-2-1-1
Pullups
Squats
Knee pushups
Kettlebell swings
Situps
Add the lowest number of the 8 sets for each exercise for total score
Results
OHS Form Work
To Metallica’s “One” Complete
Knees to Elbows
Bodyweight Deadlift
In Ascending Order 1,1, 2, 2, 3, 3… Until Song Ends
Tabata Handstands
Crystal Shows Good Form While Chris Shows No Discretion
Crystal Likes Deadlifts
Results
Reverse Tabata L hold
7 Thrusters (#75/#45)
7 Pushups
4 Dips
6 Burpee box jumps
As many pullups as possible in 3 minutes
Hanging L hold
Lyssa on Thrusters
NIck's bro Jason
Results
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