Jackie
Hit The Deck
AMRAP 20:
20 Hand Release Push-Ups
20 Front Squats @ 115/80
20 Abmat Sit-ups
Post Scores to Comments.
Box Brief
It’s time for Secret Snowflake!
If you are interested in participating in the Secret Snowflake during the Holiday Party on Saturday, December 16th, please sign-up HERE. (If you cannot view the document, you can sign-up at the gym)
-Write down your name.
-Write 3 gift suggestions(specific or not)
-Write down your email.
THATS IT!!
Once everyone’s signed up, participants will receive an email from me with who they will buy a gift for but keep it a SECRET!!
From there, you can look at their wish list on the excel spreadsheet and come up with a gift to buy…We are suggesting gifts to be between the $20-$30 range.
Any questions, email me at kiely.erin@crossfittilt.com
Looking forward to seeing everyone at the Holiday Party on Dec 16th!
Hit the deck: 4+32 @ 75#
Hit the Deck – 4 + 56 @ 95#
Rogue Ab-Mat wrap worked like buttah! No ass raspberry today! Whoooo!!!
Prove it 😉
Hit the Deck: 5 + 58 Rx
5+32 BPU/55#
Hit the deck
5+50 95#
Hit the Deck: 5+20 (75#)
5+36 rx
5+20 rx
3 + 56 (24″ bpu, 35#)
Hit the deck 5+35 Rx
2. Rack DL build to 2×405
Hit the Deck: 5+3 Rx weight (80#, rep scheme 11-9 with tons of chalk on the shoulders, KEY)
20” box HRPU (4×5)
Hit the Deck: 6+15 (95#)
Hit the Deck- 7+13 rx
Hit the Deck – 6 + 12 Rx
Hit The Deck
5 + 20 @ 55 #
Hit the Deck: 5+55RX
Hit the Deck (at home): 6+14 (95#)
Anyone else backside as sore as mine from yesterday’s lunges?
Hit the deck
6+11
50#
20” box pu
Perfect weight for me
TGIF
Freddy Kruger
21 – 15 – 9
KBS @ 70#
Burpee
5:14 Rx
3rd time doing WOD first time @ Rx felt great!
5+40 RX
Hit the deck: 5+16 @ 80#
5+2 @70#
8,7,5 for squats
Sets of 2’s and 3’s on push ups
4+2 Rx
Struggle bus today. Just happy I didn’t stop entirely.
Hit the deck
5+1
55#
Box push up
5 + 1 rx
Hit The Deck: 5+18 (75#, AD cal for PU)
6+2 Rx
7+5 @ 95#
4+ 20 , #75lbs (front squats)
4+44 @85#
Hit the Deck
4+12 (85#)