Friday, December 16th

15
Dec

Friday, December 16th

Heads Up! This Saturday is a Holiday Throwdown workout! Support your team!

Strength

Bench
5-5-5-5-5

Conditioning
6 minute amrap:
10 deadlifts, 155/105
30 double unders

Post all results to Comments.

0 Response

  1. robseda

    135-155-165-175-185(3)-185(2)
    6 rounds rx
    Tabata push-ups – 10
    Pull-ups (started out as c2b, devolved gradually)
    8-8-7-6-5

  2. JoJo

    Bench Press: warm-up 65-75-85
    working sets: 95-100-110-115- 120×3 reps (last 2 with slight help to get full extension)

    AMRAP 6 Rounds #105 10 burpees

    Team accessory work with 6am crew 🙂 recruited athletes 😉

    Tabata push-ups
    19-10-7-7-5-7-5-9 total 69

    FPP 88765 C2B

  3. Dan

    Bench
    145-155-165-170-175(2)-155(5)

    WOD
    1 @ 115, 3 +10 @95.10 burpees instead of dubs

    shoutout 6am accessory team
    Tabata pushups
    5-4-4-4-4-3 pullups

  4. ShollSwole

    FS Amrap @95% of 4 rep max 185×5

    MetCon: 3+5 Scaled to 135#. Working on good clean pulls from the floor.

    Tebata: 4 rounds
    :20 135# DL with red bands. :10 rest
    :20 Handstand holds with parallel bars

    Max strict pull-ups: 10 PR

    Cashout: Crossfit Theory class with Matt

  5. dtm

    20min EMOM
    Even: 15 deficit push-ups
    Odd: 15 deads w/ 52.5# dbs

    **Failed push-up rounds**
    7(14);9(14);10(13)

    Despite the failures I will regret doing all those push-ups tomorrow.

  6. cloudon

    Bench 175-185-195-205-215(2 then fail)
    WOD felt the need for GHDs so changed it to:
    10 DL @ 225 & 15 GHDs
    5 rounds with a nice push from Patrick.

  7. Liz

    80 on the bench
    Metcon : 5+17 rx. Didn’t feel the dubs, but certainly felt the fran lung.
    Sad to miss the throwdown tomorrow 🙁

  8. Rekas

    got up to 95# with Jo – thanks for all the technique tips!

    6+10 with 15 dubs instead of 30 cuz mine are atrocious

    pull-ups with Edward at the end!