CrossFit: "Karen", 2K row, Muscle-ups...

We concluded 2-days of Benchmarks and some Fun!

We hit 2 circuits each day, the first was either a benchmark 2,000 meter row or "Karen"

The second was members choice; there was a smorgasboard of Workouts posted. Some were simple but brutal, others took more skill and strength. It was fun to offer so much variety and to see what you picked.

Leslie smoked through "Karen" at 6:38!

Pat speed through a 2K row in only 7:14!

2-Days of in-action photo's

Our Muscle-up club even put up a benchmark workout

30 Muscle-ups for Time!

Chriss 5:26

Joel 10:52

Danny 12:14

"Karen" Output

All time Output for 2K Row

Strengthening the Chain, Skill, Benchmarks, Records

James, Rob, Gar, and Steven rowed side-by-side vying for a personal record and class record in the 2,000 meter row. All 4 set Pr's; James took the honor of new class record (for a while).

Leslie worked her skill by jumping into our handstand pushup couplet. After, she pushed her strength and comfort level with some heavy barbell thrusters. Awesome!


Betsy is new team member but quickly got into a groove with high rep Wallball for time

Gar put up a 2k row within 4 seconds of the class record then moved on to some Handstand Work! How cool is that?


Danny scaled up and took on "Bull Fit" at 57% body weight!



Stacey is flat out FIT!
She had a record day;
5:55 "Bull Fit" at 65lb
8:38 2k row


Andrea helped coach the handstand at 0600 then put on an impressive handstand couplet performance at 0645!

Wes is now our best 2,000 meter rower!
He had James mark to shoot for and topped it by 2 seconds!
Wes has had the guts of a champion since day one in our program...today was a true crowning moment and a testimony to his fortitude.

Joel worked some Skill, Strength, and Endurance

The psycho hit 3 circuits today...

Warmup:
Partner Up With Someone of equal Strength
Pullup Ladders -Your choice of pullups

Scale according to your strength level
1. L-sit

2. dead hang

3. half rep

4. negative half rep

WOD:
Members Choice

(Pick 2, rest 5 minutes between each)

1. "Bull Fit" complements of Coach Rut

For Time: 50% Body weight thruster x 75 reps (modification is your Fran weight)

1b. "Karen" For Time: 150 Wall Ball

2. For time: 2,000 meter row

3. 10 minutes AMRAP:
TGUx1, DB snatch x 2 (Left hand) TGUx1, DB snatch x 2 (Right hand)
TGUx2, DB snatch x 4 (Left hand) TGUx2, DB snatch x 4 (Right hand)
TGUx3, DB snatch x 6 (Left hand) TGUx2, DB snatch x 6 (Right hand)….

4. 10 minutes AMRAP: Handstand pushup x 5, squat x 25
4b. 10 min: Handstand HOLD x 10 sec, sq x 25
4c. 10 min: Hindu Pushups x 5, squat x 25

5. 10 minutes AMRAP: Burpees x 5, Situps x 20

45 in Action Photo's!

Output