Strict Press E3MOM
10 – 5 – 8 – 5
For Time:
20 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise or 5 WallWalks
400m Run or Row
20 Shoulder to Overhead 95/65 RX+ 115/75 MRX 75/55
100 Doubles
20 Dips RX+ Strict (ring or bar dips for all)
400m Row or Run (opposite of start)
20 Barbell Push-Ups
100 Doubles
20 Bar Facing Burpees
Flexibility Development
Spend 3min on Banded Shoulder Stretches
2x20sec Couch Stretch
2x20sec Head to Floor Straddle Stretch
Spend 3min on PVC Shoulder Stretches
2x20sec Butterfly Stretch
2x20sec American Splits
My boy Graham getting after it!! Graham is the real deal and brings it each 5AM class. I enjoy lifting and competing with this great guy! Keep it up buddy!!
Graham is a beast!
Damn Graham at it again! Deadlifts have never looked better than when he’s in charge. Always early, always eager, and always a pleasure to have in class. See ya in the AM Stud!
Graham making it look easy!!
Awesome job. Great attitude every 5 AM. Always time for a word of encouragement while still killing the WOD.
Graham J! Stellar athlete who has focused on form and technique from the beginning and continues to make big gains in his overall fitness and health. As nice as they come, and always working hard! Way to go, Graham! 😁
Grambo! What a stud
Way to be, Graham!
A. 105(10)-125(5)-115(8)-135(5)
B. 13:20 Rx (ring dips) 🐸
A. 55(10)-70(5)-65(8)-80(4)
B. 19:10 scaled. rowed both 400s, s2o from rack. Bar dips
A. 90(10) – 110(5) – 105(8) – skipped last set, neck was bothering me…
B. 15:22 scaled (65lb strict press instead of HSPU, rowed both 400m) (strict ring dips)
I went to the 5am once or twice…I’m still in awe of the weight that those crossfitters move that early in the morning!
Thanks so much for the push today, Dustin!
Graham is just another animal that throws down before the sun rises. He is also one stellar dude who is fun to be around. Keep working hard stud!
A. 115(10) – 140(5) – 130(8) – 150(4)
B. 9:33 Rx+ (Run/row/Ring Dips)
10:50 Rx+ (Row/run/Ring Dips)
14:53 rx+ (row/run/ring dips)
19:40 RX (rings)
A. 50(10)- 65(4)- 60(8)- 65(5)
B. 20:49 run/row- scaled to 5 rx HSPU then 7 with 1 ab mat then hit failure- scaled to bench dips because arms were jello.
Nice picture of Graham moving big weight! He’s a beast and I can’t ever keep up with him!
A. Unable to perform today
B. 12:36 rx + w/ rings
A. 105(10)-135(5)-125(8)-145(2)
B. 18:45 scaled pikes, row, 200 SU, bench dips, step overs
75(10) 95(5) 85(8) 100(4)
11:24 RX+ row/run/ring dip
6:30pm Garage workout:
A: E2:00OM for 8 rds, SqtCleanThrusters –
115(3)-135(3)-165(3)-185(3)-195(3)-205(1)-
215(1)-225(1)
B: 5 rds for time of –
10 HangPowerCleans @135#
10 LateralBurpees (new standard) – slow🤦🏻♂️
50 DUs
Time – 11:26, RX
– Graham is the man! Great athlete, father and friend!
125×10
145×5
115×8
145×5
15:16 rx
14:30 RX did strict dips and plus weight on the barbell
Row run
9:50 everything rx+ But scaled the run to another row