“Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Burpees Over Rower
Max Overhead Squats (75/55)
Rest 3:00
AMRAP 3:
18/13 Calorie Row
18 Burpees Over Rower
Max Overhead Squats (95/65)
Rest 3:00
AMRAP 3:
15/11 Calorie Row
15 Burpees Over Rower
Max Overhead Squats (115/80)
Rest 3:00
AMRAP 3:
12/9 Calorie Row
12 Burpees Over Rower
Max Overhead Squats (135/95)
Post scores to comments.
Box Brief
Tomorrow is Free Class Thursday! Bring a friend to class!!
Hot Sauce
OH squats 5-8-12-6
@45#-50#-55#-then failed 65# and went back down to 55#
Hot Sauce
5/11/13/9
65/75/85/95
Failed at 9. Tried to get more. Ran out of time.
Hot Sauce
10@75
12@95
13@105
15@115
Hot Sauce
RX
14 @75
16 @95
12 @115
9 @135
Hot Sauce
Rx
25@55# (ub)
21@65# (15-6)
15@80# (10-8)
11@95# (7-4 had to clean and jerk to back rack not my favorite)
Row @1300
Loved this one!
Stamina squats CTM
3 front /6 Back every 2:30
115, 120,125,130,135,140
Hot sauce
#35 15
#45. 15
# 55 15
# 65. 15
Hot Sauce – 30/25/15/16 Rx (fs)
Hot sauce- 33/22/22/25
Hot Sauce
12/14/13/8
Rx #
Sub thrusters for OHS
Hot Sauce
Driveway version w/ home modifications…
10/20/24/36
– Sub running for rowing (60 sec, 50, 40, 30)
– Sub Medball Thrusters for OH Squats
Hawt sauce
11@35
12@45
12@55
13@65
41/35/27/19 RX
Hot Sauc
21/18/15/12 Rx
Hot Sauce
Subbed max cal bike for OHS
4/11/15/21
27/20/17/6 RX
Hot Sauce
(Done on Thursday at CrossFit Kingspoint, Orlando, FL)
30/26/19/15 Rx
I died. 💀 felt so very hard today.
Then CTM stamina squats
Oh and 100 GHDs Robbie!!
18-65#
14-85#
10-105#
8 -125#
Hot Sauce
0 @ 45# (thought I had more time)
7 @ 55#
13 @ 65#
14 @ 65#