Congratulations Nick D., for completing our Elements Workshop curriculum!
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five cycles, as many rounds as possible in three minutes:
10x back squat @ 135/95-lbs.
10x burpee + box jump, 24″ platform
A one minute break is give before repeating each cycle. The clock does not reset or stop between rounds.
This workout is scored by the number of rounds completed from all five cycles.
Jim C.: OTB @ Xfit BNI Tampa
Front squat
3-3-3-3-3
135-165-185-205-205lbs
4 rounds for time
5x burpees
10x hand release pushups
20x single leg squats
40x double unders
15:07 Got hung up big time on the double unders. Still learning.
1 mile run warm down
OTB CrossFit Cartaret
“Del”
25 Burpees/400m Run with 20# Ball/ 25 Weighted Pull Ups/400m Run with 20# Ball/ Handstand Push ups/400m Run with 20# Ball/25 Chest to Bar Pull ups/400m Run with 20# Ball/ 25 Burpees
RalphB 28:50 (sub jackknife pushups for hspu)
DrewP 27;20 (sub 15lb weighted pullup, hspu to 25lb plate)
–Scores–
Borja G.: 6 rounds +… 5x burpee + box jump
Michael F.: 8 rounds
Alex M.: 7 rounds +… 9x burpee + box jump (45-lb. dbs; sub: front squat)
Steve M.: 6 rounds +… 4x burpee + box jump (95-lbs.)
Ralph A.: 6 rounds (95-lbs., 20″)
Tamra F.: 4 rounds +… 6x burpee + box jump (20″)
Jen O.: 5 rounds + 10x back squat (75-lbs.; sub: burpee + step-up, 20″)
Keena S.: 6 rounds (65-lbs., 20″)
Jon H.: 6 rounds +… 3x burpee + box jump (95-lbs.)
Matthew W.: (70-lb. kb; sub: goblet squat; sub: no pushup burpee)
Ted K.: 7 rounds +… 3x burpee + step-up (35-lb. dbs; sub: front squat; ; sub: burpee + step-up, 20″)
Aaron B.: 7 rounds (25-lb. dbs; sub: front squat; sub: burpee + step-up, 20″)
Robert W.: 7 rounds + 10x goblet squat (25-lb. db; sub: goblet squat, burpee + step-up, 20″)
Laurie W.: 6 rounds + 1x front squat (20-lb. dbs, 20″; sub: front squat)
Emily N.: 6 rounds +… 2x burpee + step-up (20-lb. db; sub: goblet squat; sub: burpee + step-up, 20″)
Neil A.: 6 rounds + 10x back squat
Terry M.: 6 rounds +… 5x burpee + box jump (115-lbs.)
Josh M.: 7 rounds +… 2x burpee + box jump (70-lb. kb; db; sub; goblet squat)
Cristian D.: 6 rounds (95-lbs.)
Jason C.: 6 rounds +… 5x burpee + box jump (30-lb. dbs; sub; front squat)
Shawn C.: 6 rounds + 8x front squat (30-lb. dbs; sub: front squat)
Sidra C.: 6 rounds +… 1x burpee + box jump (20″)
Holmes H.: 6 rounds +… 8x burpee + box jump (75-lbs., 20″)
Valentina F.: 5 rounds + 6x front squat (25-lb. dbs, 20″; sub: front squat)
Kirsten P.: 5 rounds + 5x front squat (30-lb. dbs, 20″; sub: front squat)
Joe T.: 4 rounds (20-lb. dbs, 20″; 3 rounds)
Mark L.: 7 rounds +… 1x front squat (30-lb. dbs, 20″; sub: front squat, no pushup burpee)
Julie G.: 6 rounds + 9x goblet squat (25-lb. db, 20″; sub: goblet squat)
Bill G.: 6 rounds +… 8x burpee + box jump
Matthew C.: 6 rounds +… 2x burpee + box jump (95-lbs.)
Joe K.: 6 rounds + 7x front squat (75-lbs.; sub: front squat)
Joe P.: 6 rounds +… 2x burpee + box jump
Ivy F.: 6 rounds (20″)
Set S.: 4 rounds + 1x front squat (55-lbs., 20″; sub: front squat)
Steve D.: 7 rounds + 1x back squat
Dave R.: 8 rounds + 10x back squat
James C.: 5 rounds +… 4x burpee + box jump (115-lbs.)
Yoshi S.: 6 rounds (115-lbs.)
Bill M.: 5 rounds + 1x front squat (75-lbs., 20″; sub: front squat)
David O.: 9 rounds (55-lb. db; sub: goblet squat, squat + step-up, 20″)
Rob K.: 6 rounds + 1x back squat
Andrew R.: 6 rounds + 3x back squat
Brian T.: 5 rounds
Christy P.: 7 rounds +… 3x burpee + box jump (135-lbs.)
James H.: 6 rounds +… 5x squat + box jump (95-lbs.; sub: squat + box jump)
Thomas M.: 7 rounds +… 2x burpee + box jump (85-lbs.)
Kevin M.: 6 rounds + 5x front squat (30-lb. dbs, 20″; sub: front squat)
Chris C.: 6 rounds + 10x front squat (sub: front squat)
Lee P.: 5 rounds + 10x back squat (105-lbs.)
Sean F.: 8 rounds + 7x back squat (105-lbs.)
Spencer S.: 8 rounds + 5x front squat (95-lbs.; sub: front squat)
Jim D.: 5 rounds (85-lbs.; sub: front squat)
Campbell R.: 6 rounds + 2x back squat (75-lbs., 20″)
Ted D.: 6 rounds + 7x front squat (65-lbs., 20″; sub: front squat)
Brett B.: 7 rounds + 1x front squat (35-lb. dbs, 20″; sub: front squat)
Candida M.: 8 rounds +… 1x burpee + box jump (45-lbs., 20″)
Katherine S.: 6 rounds + 10x front squat (20-lbs. dbs; sub: front squat, burpee + step-up, 20″)
Mayra C.: 7 rounds +… 8x burpee + step-up (25-lb. dbs; sub: front squat, burpee + step-up, 20″)
JC L.: 7 rounds + 7x front squat (35-lb. dbs; sub: front squat)
Danny M.: 6 rounds + 10x front squat (30-lb. dbs; sub: front squat)
Katie K.: 3 rounds + 9x front squat (25-lb. dbs; sub: burpee + step-up, 20″; 3 rounds)
Ryan S.: 6 rounds
Mark Co.: 6 rounds + 7x back squat
Travis O.: 5 rounds + 10x back squat (95-lbs.)
Jerry C.: 5 rounds + 10x back squat (115-lbs.)
Wayne C.: 5 rounds +.. 2x burpee + box jump (95-lbs.; sub: front squat)
Chris T.: 6 rounds +… 8x burpee + box jump (95-lbs.)
Arvin G.: 5 rounds + 10x front squat (35-lb. dbs.; sub: front squat)
Randy F.: 6 rounds + 7x front squat (30-lb. dbs; sub: front squat)
Alissa G.: 6 rounds (20″)
Jen M.: 4 rounds +… 5x burpee + box jump (65-lbs., 20″; sub: front squat)
Christine S.: 8 rounds (75-lbs., 20″)
Bryan K.: 3 rounds +… 8x burpee + step-up (25-lb. db; sub: goblet squat, burpee + step-up, 20″)