Congratulations Charlie R., for completing our Elements Workshop curriculum!
—
for time:
21x strict chest-to-bar pull-up
42x hand-release pushup
42x strict sit-up
18x strict chest-to-bar pull-up
36x hand-release pushup
36x strict sit-up
15x strict chest-to-bar pull-up
30x hand-release pushup
30x strict sit-up
And so it begins…
And were back…
I’m on the road. Is a strict sit-up knees bent & together, feet on floor, hands behind head? Something else? Thanks
That’s it, Ted!
Thanks, Alissa. OTB, Charlotte NC YMCA (sub strict pull-ups) 34:33
Lahaina CrossFit
50 hand-to-hand KB swings 35lbs
10 ring dips (sub blue band ring dips)
50 plate ground-to-overhead 25lbs
10 ring dips
50 wall balls 14 lbs
10 ring dips
50 lunges with med ball 14lbs
10 ring dips
50 pushups (sub knee pushups)
10 ring dips
23:45
Otb version at home w door mount pull up bar. 37:23, sub strict pull up medium band, mix of hand release and regular push ups. Great reentry wod.
–Scores–
James C.: 209 (sub: strict pull-up)
Matthew W.: 23:15
Alex M.: 240
Larry B.: 161 (sub: jump-stretch strict pull-up, red, 1/2x hand-release pushup)
Ben H.: 22:32 (sub: jump-stretch strict pull-up, red, 1/2x hand-release pushup)
Matt H.: 176 (sub: strict pull-up, 1/2x hand-release pushup)
Derek B.: 21:36 (sub: jump-stretch strict pull-up, red, 1/2x hand-release pushup)
Borja G.: 252 (sub: strict pull-up)
Emily N.: 186 (sub: jump-stretch strict pull-up, green, 1/2x hand-release pushup)
Noreen S.: 161 (sub: jump-stretch strict pull-up, green, 1/2x knee pushup, sit-up)
John G.: 24:00 (sub: jump-stretch strict pull-up, green, 1/2x hand-release pushup, sit-up)
Chap G.: 175 (sub: jump-stretch strict pull-up, blue, 1/2x hand-release pushup, sit-up)
Jon A.: 175 (sub: jump-stretch strict pull-up, blue, 1/2x pushup)
Charlie R.: 8:10 (sub: 2/3x strict bodyrow, 1/3x pushup, 1/3x sit-up)
Josh M.: 22:31
Jason C.: 23:46
Mike P.: 235 (sub: strict pull-up)
Rob K.: 21:13
Shawn C.: 22:44 (sub: strict pull-up, 1/2x hand-release pushup)
Sidra C.: 23:52 (sub: strict pull-up, 1/2x hand-release pushup)
Holmes H.: 170 (sub: strict pull-up, 1/2x hand-release pushup)
David O.: 23:28 (sub: strict pull-up, 1/2x hand-release pushup)
Tamra F.: 176 (sub: jump-stretch strict pull-up, blue, 1/2x hand-release pushup)
Cristian D.: 171 (sub: jump-stretch strict pull-up, red, 1/2x hand-release pushup)
Joe T.: 24:00 (sub: jump-stretch strict pull-up, blue, 1/2x hand-release pushup)
Katie M.: 215 (sub: jump-stretch strict pull-up, blue, 1/2x hand-release pushup)
Chris T.: 20:10 (sub: strict pull-up, 1/2x hand-release pushup)
Bill G.: 21:27
Joe K.: 21:38 (sub: strict pull-up, 1/2x hand-release pushup)
Jared S.: 169 (sub: strict pull-up, 1/2x hand-release pushup)
Alissa G.: 23:28 (sub: strict pull-up, 1/2x hand-release pushup)
Ash U.: 19:40 (sub: 2/3x strict bodyrow, 1/2x pushup, sit-up)
Johnny A.: 180 (sub: jump-stretch strict pull-up, red, 1/2x hand release pushup)
Katherine S.: 262 (sub: 2x lunge, 2x superman)
Brian T.: 256
Andrew R.: 23:06
Dave R.: 22:37 (sub: 1/2x hand-release pushup)
Ralph A.: 19:15 (sub: strict bodyrow, 1/2x pushup)
John Gr.: 21:27 (sub: strict bodyrow, 1/2x pushup, sit-up)
Joseph P.: 21:00 (sub: pull-up, 1/2x hand-release pushup, sit-up)
Shawn J.: 180 (sub: jump-stretch strict pull-up, green, 1/2x hand-release pushup, sit-up)
Neil A.: 197
Christine S.: 245
Peter H.: 23:51
Jim C.: 14:46
Michael F.: 230
Steve M.: 15:19 (sub: strict pull-up, 1/2x hand-release pushup)
Matthew C.: 19:20 (sub: strict pull-up, 1/2x hand-release pushup)
Kevin M.: 198 (sub: jump-stretch strict pull-up, blue, 1/2x hand-release pushup, sit-up)
Lisa C.: 20:41 (sub: corners, 2x superman)
Sean F.: 238
Chris C.: 22:08
Arvin G.: 23:08 (sub: jump-stretch strict pull-up, red, 1/2x hand-release pushup)
Brett B.: 211 (sub: strict pull-up, 1/2x hand-release pushup)
JC L.: 21:46 (sub: jump-stretch strict pull-up, red, 1/2x hand-release pushup)
Jenn J.: 143 (sub: jump-stretch strict pull-up, red, 1/2x hand-release pushup)
Diane N.: 111 (sub: no pull-up)
Candida M.: 19:28 (sub: jump-stretch strict pull-up, red, 1/2x hand-release pushup)
Drew B.: 23:22 (sub: jump-stretch strict pull-up, blue, 1/2x pushup)
Mark Co.: 208
Eric M.: 22:22
John P.: 209 (sub: strict pull-up)
Nick D.: 215 (sub: strict pull-up, 1/2x hand-release pushup)
Gideon B.: 18:25 (sub: strict pull-up, 1/2x hand-release pushup)
Randy F.: 168 (sub: strict pull-up, 1/2x hand-release pushup)
Krishnan S.: 189 (sub: jump-stretch strict pull-up, red, 1/2x hand-release pushup)
Julie G.: 158 (sub: jump-stretch strict pull-up, blue, 1/2x hand-release pushup)
Keena S.: 22:33 (sub: jump-stretch strict pull-up, blue, 1/2x hand-release pushup)
Sofia J.: 13:54 (sub: strict bodyrow, 1/2x pushup, sit-up)
Joana S.: 21:04 (sub: strict bodyrow, 1/2x pushup, sit-up)
Rocio Q.: 23:58 (sub: strict bodyrow, 1/2x knee pushup, sit-up)
Wayne C.: 21:43 (sub: 2x corners, 1/2x pushup)
Kaisa A.: 161 (sub: strict pull-up, 1/2x pushup, lunge)
Notes for today:
–24-minute time limit
–dnf scored by as many repetitions as possible in 24 minutes