Warmup
3 rounds
Hollow rock
Squat
Push-up
Dip
Pull-up
Double under
WOD
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots, 20-lb. ball to 10 feet
100 double-unders
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The unlikely duo of Alex Faust and Erika Banet go head-to-head at the 3:15 session.
3:15, after school, crossfit games, double under, erika, faust, muscle up, muscle-up, open, rope climb, wallball Warmup
3 rounds
Ring hold/dip
Hollow rock
Pull-up
Squat
Double under
WOD
Complete as many rounds as possible in 10 minutes of:
10 burpee box jumps, 20 inches
155-lb. squat cleans, 10 reps
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3:15 session outside and enjoying the garage door weather.
3:15, amrap, burpee box jump, clean, garage door, jason, jz, mia, outside, sabal Warmup
2 rounds
Dip
Hollow rock
PVC Overhead squat
Handstand
Pull-up
WOD
Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups (sub unanchored situps)
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3:15 session had great form today. Erika Banet, Erica "EP" Potter, Elizabeth Banet, Jacob "JZ" Zelenak, Master P.
3:15, after school, amrap, elizabeth, ep, erika, jz, master p, overhead squat, push press Warmup
2 rounds
Hollow rock
Squat
Handstand
Jump rope
Toes to bar/Knees to elbows
Ring dip
WOD
"Hamilton" - scaled
Two rounds for time:
100 single jump ropes
25 Push-ups
100 single jump ropes
25 Pul-ups
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Jump ropes with the after school slot.
3:15, after school, hero, jump rope Warmup
2 rounds
Hollow rock
Squat
Dip
Jump rope
Pull-up
GHD situp
WOD
For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball
Post time/thoughts to comments
3:15 session: Murley, Bubs, Jason, Emma. Low turnout today. Where was everyone?
