Friday, August 31, 2018

Friday, August 31, 2018


The Ensign
six cycles, as many rounds as possible in three minutes:
3x power clean @ 155/105-lbs.
6x pushup
9x squat / 9x ring dip

Air squats are performed in cycles one, three and five. Ring dips are performed in cycles two, four and six.

A one minute break is given 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 six cycles.

Compare results to December 9, 2011.

workout courtesy of crossfit football

1 Comment

  1. MPH | September 2, 2018 at 4:19 pm
     

    –Scores–
    Borja G.: 14 + 6 squat (135-lbs.)
    Ralph A.: 16 + 3 squat (115-lbs.; sub: 5/9x ring dip negative)
    Matt H.: 15 + 2 dip (95-lbs.)
    Anna G.: 15 + 1 pc (75-lbs.; sub: 5/9x ring dip negative)
    Kate H.: 11 + 3 pc (95-lbs.; sub: knee pushup, 5/9x ring dip negative)
    Teal B.: 10 + 2 pushup (95-lbs.; sub: knee pushup, 5/9x band ring dip negative; squats only final rd)
    Lauren M.: 13 + 4 pushup (65-lbs.; sub: 5/9x band ring dip negative)
    Sam A.: 12 (85-lbs.; sub: knee pushup, 5/9x ring dip negative)
    Kevin K.: 16 + 3 pc (95-lbs.; sub: 5/9x ring dip)
    Adrian A.: 11 + 5 squat (95-lbs.; sub: knee pushup, 5/9x band ring dip negative)
    Kevin M.: 15 (115-lbs.; sub: 5/9x ring dip negative)
    Max M.: 16 + 4 dip
    Austin: 18 + 1 dip
    Walt C.: 15 (115-lbs.; sub: 5/9x ring dip)
    Jin D.: 12 + 4 pushup (95-lbs.; sub: 5/9x ring dip negative)
    Peter Mc.: 17 + 5 ring dip (135-lbs.; sub: 5/9x ring dip)
    Chase H.: 14 + 3 pc (135-lbs.)
    Jason G.: 9 + 3 pc (105-lbs.; sub: 5/9x ring dip negative)
    David C.: 14 + 3 pc (115-lbs.)
    Thomas R.: 16 + 5 ring dip (115-lbs.)
    Adrian P.: 12 + 1 ring dip (135-lbs.)
    JP S.: 12 + 3 pc (sub: 5/9x ring dip negative)
    Drew P.: 18 + 3 ring dip
    Chris C.: 19 + 2 pc
    Dave R.: 20 + 2 pushup (sub: 5/9x ring dip)
    Hari P.: 15 + 2 ring dip
    Charles B.: 16 + 6 pushup (145-lbs.)
    Elise C.: 14 + 3 ring dip (sub: 5/9x ring dip)
    Andrew B.: 14 (95-lbs.; sub: 5/9x ring dip negative)
    Diana G.: 17 + 3 pushup (55-lbs.; sub: 5/9x ring dip negative)
    Hiro J.: 13 + 3 pushup (65-lbs.; sub: 5/9x ring dip negative)
    Alexis P.: 9 + 4 squat (65-lbs.; sub: “The Chief”; knee pushup, 4 rounds)
    Kate G.: 14 + 1 pc (45-lbs.; sub: “The Chief”; 4 rounds)
    Jen M.: 8 + 4 squat (25-lb. dbs.; sub: “The Chief”; hang power clean, incline pushup, 4 rounds)
    Tamra F.: 5 + 3 pushup (75-lbs.; sub: “The Chief”; knee pushup, 4 rounds)
    Mead O.: 8 + 6 pushup (65-lbs.; sub: “The Chief”; 4 rounds)
    Diana D.: 11 + 7 squat (45-lbs.; sub: “The Chief”; knee pushup, 4 rounds)
    Ralph B.: 21 + 7 squat (135-lbs., sub: sub: “The Chief”)
    Ben P.: 20 + 2 pc (135-lbs.; sub: 5/9x ring dip negative)
    Joya TD.: 14 (75-lbs.; sub: ring dip negative)
    Aaron B.: 14 + 1 pushup (135-lbs.; sub: ring dip negative)
    Buffy M.: 13 (80-lbs.; sub: 5/9x banded ring dip)
    Michael H.: 16 + 2 pc (145-lbs.)
    Joe T.: 18 + 1 pc
    Francisco L.: 16 + 6 pushup (135-lbs.)
    Ryan H.: 11 + 6 pushup (115-lbs.)
    Simon B.:12 + 3 pc (105-lbs.; sub: 3x ring dip)
    Edgar O.: 9 + 5 pushup (105-lbs.; sub: 5/9x ring dip negative)
    Denny W.: 10 + 6 pushup (135-lbs)
    Kit H.: 19 + 6 pushup (sub: 5/9x ring dip)
    Solomon Y.: 18 + 1 pc (110-lbs.; sub: 5/9 ring dip)
    Chris H.: 19 + 3 ring dip
    Will H.: 17 + 1 pc (125-lbs.; sub: sub: 5/9x ring dip)
    Chris T.: 16 + 3 cleans (145-lbs.)
    Josh M.: 16 + 1 squat (125-lbs.; sub: air squats to med ball with
    Charlie K.: 14 (135-lbs.; sub: ring dip negative for 3 rounds)
    Carl L.: 17 + 2 cleans (135-lbs.; sub 5/9x ring dip)
    John G.: 14 + 1 clean (sub: ring dip negative for 3 rounds)
    John La.: 14 + 2 push up (115-lbs.; sub: 5/9x ring dip negative)
    Mark Ab.: 18 + 2 cleans
    Dan A.: 17 (sub: 5 strict kb high pull w/ 1′ hold at top @45-lbs.; sub 5/9x ring dip)
    Katie K.: 20 + ring dip (75-lbs.; sub blue banded ring dip)
    Kobie P.: 22 + 6 push up (125-lbs.; sub 5/9x ring dip)
    Amy S.: 19 + 3 push up (sub: 5/9x ring dip)

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