Warm-Up
Coach Led
Strength
Power clean
70% x 3
80% x3
90% x 3+
WOD - Filthy Fifty - The Remix
For time:
50 tuck jumps
50 calorie row
50 push-ups
50 KB sumo-deadlift high-pull (55/35)
50 jumping air squats
50 deadlift (135/95)
50 MB clean (20/14)
50 lateral burpees
50 abmat sit-ups
Randy 32:48 (30 burpees) 115# DL
ReplyDeleteJeff 35:00 (10 burpees) 115# DL
Scott 28:43 115# DL
Marty 12:55 (15 reps) 75# DL
Dan 28:07 115# DL
ReplyDeleteMichelle 16:35(25) 75# DL
ReplyDeleteSelena: 22:22 (25)
ReplyDeleteBrandon: 27:00 rx
Crossfit Excel On Ramp Program (Elements II)
ReplyDelete10,9,8,7,6,5,4,3,2,1
Brandye 6:52 Deadlift (57 lbs.)
Push Press (Large PVC pipe)
Jennifer 10:21 Deadlift (35 lbs.)
Push Press (Large PVC pipe)
( ) indicates reps for movements/scaled
ReplyDeleteJamie (25) 13:57
Christina (20) 13:15
Cheri (15) 10:05
Nick (20) 12:39
Taylor (50) 28:59
Mack (25) 16:13
Matt (30) 17:03
Ryan V (RX) 22:54
Ryan T (25) 11:43
Monica (RX) 28:02
Ellen (50) 34:29
Jackie (50) 36:00
Dave (30) 28:29
Sheri (50) 32:15
Jason(50)28:09
ReplyDeleteCarey (50) 30:14
Clinton (50) 30:57
Tami (50) 31:16
Looks like Carey's and Clinton's times were reversed:
ReplyDeleteClinton - 30:14 RX
Carey - 30:57 RX