AMRAP in 3 minutes of:
3 Sumo Dead-lift High Pulls, 110#/77#
6 Push ups (Hand Release)
9 Box Jumps, 24 inch box
Repeat above sequence for 3 cycles. Rest 1 minute between cycles.
Post rounds and reps completed to comments/Logwod.
Holiday Hours:
Thanksgiving Eve: Regular hours
Thanksgiving Day: Closed
Black Friday: 10-12PM Open Gym, 3-5PM Open Gym
Can't really tell the range of motion but clearly, his body passes below the top of the elbow and then returns to full extension for every rep. In any case, 190 is 190.
What do you think?
Post thoughts to comments.
We did this Friday as our met-con only inverted rows on the rings instead of pushups. I thought the pushups would slow me down more but it is still the box jumps that do. I got 9 rounds each day, but I added 10lbs to the bar today.
Great job 6am!
Got lazy in the last round, nice work 6amers!
PS- For those of you that don't know, I will be moving to Kansas City, Mo at the end of this year for a new job opportunity and to be closer to my daughter.
I will miss CFO and everyone associated with the gym, it's been a huge part of my life for a long time and all will be sorely missed. I'm 1 of the few that has been around since the gym's humble beginnings in the UNO weight room and CFO will always hold a special place in my heart. I can still remember Rick and Joe testing new wods out on me during the summer of 2007.
I still plan to keep crossfit as a large part of my training regimen and want to continue to attempt competing in the crossfit games. I have already made plans to join Mike Rutherford's box, Bootcamp Fitness, in south KC. I hope to keep contact with you all through the games and I wish you all the best of luck in your continued fitness goals. Thank you Ricky, Joe, Amanda, and Jon for all the great coaching and support over the past 4 years. I will see you all at the games!!
As far as the video I found the song and the end to be hilarious. He got a little crazy and I loved the Mickey Mouse doll hanging on the wall :) It is impressive that he did 190 like that so I guess he can listen to whatever he wants and beat up the floor after
Got 8 rounds rxd though. 3, 2, and 3. Didn't manage my time very well in the second 3 minute round.
You were a blast to work out with. You will be SORELY missed.
You are a CFO icon....
Trying 3/1 this week because of holiday travel on Thurs
Lift + Metcon today... First metcon in like 4 days so didnt feel great...
Thruster - 3RM
154, 175, 195, 211... 220X1
Deadlift - 4X3 - 5-10 more lbs than last week - 314 last week
220, 265, 305, 324 - Did I really do this weight for 10 reps last year?? Yikes
1 Legless Rope Climb (Started Seated)
5 Muscle Ups
10 HSPUs
20 Box Jumps (30")
3 RDS - Freaking 13:30... Wow... :(... Just not feeling it today...
Just kidding! You will for sure be missed and we will always have that time together in California! 7th Place!
Got 12 rounds: 4,4,4. 1 rep short of 5 on the first cycle. Damn it!
Great work, 4:30!
4,3,3. I was into box jumps on the second cycle and just about to start them on 3rd cycle so I didn't make 4 rounds in either of those.
Greg Mo will be missed. Now that I'm back to regular classes and most likely going to 6 a.m., this class will not be the same. Who's going to pick up the slack??
Good luck Greg!
Good luck Greg!