logo

Friday, April 1 2022

Posted by Mandee on March 31, 2022   |   23 Comments

 

 

Hang Clean Build Up   E2MOM

4 – 3 – 2 – 1 – 1 – 1

“A Fool’s CHOICE” by DB

5 Rounds For Time: (15min cap)

10 Back Squats   135/95   MRX 115/75

12 Front Squat   115/75   MRX 95/65

14 Overhead Squats   95/65   MRX 75/55

4 Bar Muscle Ups

8 Chest to Bar Pull Ups
11 Pull-ups

10 Hang Cleans   135/95lbs   MRX 115/75

12 Hang Cleans   115/75   MRX 95/65
14 Hang Cleans   95/65   MRX 75/55

*pick a move, load and its rep scheme*

*compare to 1 Apr 20; 1 Apr 19; 2Apr 18; 2Apr 17*

Core & Squat Development

30 Barbell Overhead Lunges (walking)

30 Barbell Sit-up to Press
30 Kettlebell Cossack Squats (alt)

30 GHD Wallball Sit-ups

 

 

***********************************************************************

DATE CHANGE! FREE Nutrition Class! Saturday, April 16th at 10AM

***********************************************************************

23 responses to “Friday, April 1 2022”

  1. Nathaniel says:

    Joel in his zone. Joel puts in work with the best of them. He’s also a smart guy who asks all the right questions and try’s his best to do things the right way. He’s a CrossFitter to his core and he enjoys learning. He’s loves to travel and drop in to ‘boxes’ along the way and takes bits and pieces from them all. I always enjoy seeing and talking to Joel as much as the first time we met. I’m a big fan Joel. Keep it up and stay the course my friend.

  2. Coop says:

    Joel! Can’t find a better & nicer guy in the gym than Joel. Joel always has a great attitude and is always working hard. Proud of you my friend! Keep up the good work!

  3. Mandee says:

    Joel is a great person who has been committed and dedicated to his fitness and training since first joining. He’s become a CrossFit enthusiast who travels far and wide, always picking up little coaching gems to help him in his pursuit of fitness. He’s honest and genuine, and his humor is effortless. He’s a hard working athlete who is smart and focused. Way to go, Joel! 😃

  4. BP says:

    205-225-245-275
    9:23 RX 135/pull ups

  5. Freeman says:

    255

    7:18
    135 BS
    C2B
    135 HC

  6. Hal says:

    0600 showing out for Big Duke 6 and Sean F

    A. 165-185-205-225-245-265 (pr)

    B. 9:50 rx (135, c2b)

    C. Complete

  7. Duke says:

    265
    11:59@135 c2b

    Much respect to the early risers. DEDICATION

  8. Bo says:

    A: 215 hpc (pr)
    B: 14:36 rx (115, BMU’s)

    Enjoyed our special guests at 0600 this morning.

  9. Clair says:

    Joel is such a kind and genuine person! Keep up the great work!
    115
    4+1 rxd (front squats and BMUs)

  10. Alex says:

    295 HSC
    6:18 Rx
    135 BS
    C2B
    135 HC

  11. Jason Morgan says:

    A. 275 HPC (Pr)
    B. 13:57 Rx FS and C2B

  12. CJ VK says:

    265
    11:28 (C2B/115)

    10:20 (pull-ups/135) in 2020
    10:17 (BMU/135) in 2019
    14:20 (pull-ups/95) in 2018
    14:34 (BMU/95) in 2017

  13. Bradley says:

    265 HSC

    6:35 Rx (10 BS/4 Bar MUs/10 HPC)

  14. Mac says:

    305 HSC

    8:36 rx (BS/MU/HPC)

  15. Nathaniel says:

    A. 245

    B. 8:38 rx ( back squats & bar mu’s )

  16. Damian says:

    A. 195

    B. 12:23 rx (back squats & pullups)

  17. Lupo says:

    265# HPC
    11:57 rx 135 bs, bmu, 135 hpc

  18. Mandee says:

    A. 185 (hang squat)
    B. 7:24 RX (front squats/bar MU)

  19. steve price says:

    HPC: 255
    14:41 Rx @ 135/CTB

  20. JJ Millich says:

    A: HPC – 135(4)-165(3)-205(2)-225-240-255
    B: 8:40, RX
    (135# BS/Pull-ups/135# HPC)

  21. Justin says:

    215
    11:21 rx 135 pullups

  22. Kim G says:

    A. 105
    B. 4+1 rx ( 75#, C2B)