M55/150

21-15-9
Deadliftys 185#
Feet on 24" box, hands on 5# plates, piked push-ups

4:12

Rx   3:03


*Broke up all sets except for 9’s, but tried to move fast!

9:58 rx, but strict hspu

10:56. 75#. Started with deadlifts. Back injury. Finished with back squats. 

Beginner 
W/ 40kg
4:14

Completed on 240909
Scaled
21-15-9
DL 185#
Piked push-up
5:58

For my notes, still reducing training intensity for joint issues.

Rx’d: 6:04
Last completed 26MAR24:  5:40
Last PR on 06MAR23:  5:30
200602: 9:27

Rx.2:32
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ㄱㅡㄹㅓㄴㅣ ㅅㅡㅌㅡㄹㅣㄱㅇㅣ ㄷㅓ ㅍㅕㄴㅎㅏㄴㄷㅡㅅ ㅎㅏㄷㅏ


 

 

5 x 5 deadlift warming up to 155#, then
21-15-9
105# deadlift and box pike push-ups
5:00

21-15-9 reps for time of:
Deadlifts 55kg
Handstand pike push-ups on bench
7:07

38 / M / 5'9" / 140lbs

50lb dumbbells deadlifts
30lb dumbbells shoulder presses

17:47

(Probably too late to be of use to anyone, but the correct compare-to date is 240326.)

Matt

Rx

20:00 time cap
2+2

Holly

8:42

115#
2 an mats

Diane:  cap:8'35"

Rx’d 
9:09

beginner 8'

21-15-9 reps of:
sumo deadlift 225#
db push press 55#

Bonjour aux winners
Ce matin workout day Diana
Deadlift 102 kg
21.15.9
Handstand push-ups strict
12.9.6
Temps 6'07"
Assé content 😉💪🏋‍♂️

M 54/205/6’
Intermediate scale.
5:07.

tiempos de ronda
R1 | 02:22 |  
R2 | 02:25 | +3 s 
R3 | 01:30 | -55 s 
Ø 02:05 
06:17
21-15-9 reps for time of:
Deadlifts
Handstand push-ups

♂ 145 lb 

RX 225lb | HSP had to do modified with box due to shoulder issues:
Time: 8:30

RX 225lb/ Hand Stand Push Ups 
8:02"

F | 33 | 6’0” | 175#

21-15-9

I’m terribly unbalanced. Increased difficulty on deadlifts by adding a slow eccentric lower. Had to scale push ups to pike push ups and could barely finish them. 

6:57

21-15-9
deadlifts 105#
regular pushups from knees (still building back pushup strength after having kids)

5:08

RX'd
4:33

My Training on Friday afternoon, September 6.
21-15-9 reps For Time of:
Deadlifts 167 lb
Strict Handstand Pushups
I completed the WOD in 5:39 minutes setting my Personal Record on this one.
https://youtu.be/cdaLqmocoVk
Diane is one of my favorites and one of those I have done since I started CrossFit.

My Training on Friday afternoon, September 6.
21-15-9 reps For Time of:
Deadlifts 167 lb
Strict Handstand Pushups
I completed the WOD in 5:39 minutes setting my Personal Record on this one.
https://youtu.be/cdaLqmocoVk

5:13 scaled 
weight 125
hspu strict with two pads. 

Rx

5:58

95 lb DL
25 lb DB’s 
21-15-9
DL and press
9:13

Scaled
21-15-19
225 lb DL
Pike Push Ups
14:03

Rx
6:44

5:15

230lb trapbar
DB shoulder press, 30lbs DBs

Didn't have handstands in me today.

Rx - 240906
3:38

M/30s/225lbs

220416 freestyle Diane - 5:10
210306 Diane - 6:06

21-15-9 reps for time of: 9:02
Deadlifts 35kg=77lbs
Handstand push-ups enhance 2Xdiscs 44lbs (20kg)

8:39
RX Deadlift
Strict HSPU to 5" target

5:56 RX

Rx’d

13:46

4:22

3:22

21-15-9 deadlifts @ 155lbs
12-9-6 slow-descent (5* seconds) handstand to headstand
*keeping it honest, some later reps ~4s
9:51

RX - 3:01 (:23sec PR!)

100kg bar / ordinary press up 08:51

Intermediate scaled: 5:00
*chest to wall pushups

Scaled to 185# and piked push-ups, feet on a 24" box
7:47

61/5'8"/155

200602:  7:01 (195#/feet on har at rack height)
191025:  6:22 (185#/35# DB PP) (part of an Open workout)
180316:  7:20 (185/35# DB PP) (part of an Open workout)
151216:  8:45 (185/abmat HSPU)
140302:  7:41 185/wall facing HSPU)
130709:  6:33 (185/abmat HSPU)

M/49/6'2"/185#

Scaled/modified to 72# DxKB deadlifts and 26# DxKB strict press/push press combo (=1 rep) the rep scheme as rx'd
5:54
***DL's were unbroken, press combo broke R1 - 3x / R2 - 2x / R1 - 1x

Did our Friday Bulletproof workout instead - an early "9/11 Tribute"

For Time – sets and reps done w/ 20# Plate Carrier (not part of Rx workout)
2001m run - Rx
11 Box Step-ups (24”) – Rx is BJ (30/24”)
11 Thrusters (65#) – Rx is 125/85#
11 CTB pull-ups - Rx
11 Power Cleans (95#) – Rx is 175/115#
11 Piked push-ups (feet on 24” box) – Rx is HSPU
11 KBS (32kg) – Rx is 2/1.5 pood
11 TTBs - Rx
11 Deadlifts (175#) – Rx is 170/115#
11 Push Jerk (95#) – Rx is 110/75#
2001m row - Rx
38:58

Scaled in areas to still help some of my joints, but added the PC to still get some extra work.  Run felt better than I thought it would. The row was my worst 2km in a very long time.  I did 1 HSPU afterward to just see how it would feel - felt and went better than anticipated.  Time would have been quicker but I stopped to help someone who was struggling with push jerk technique.  RIP to those lost on the day and those lost after as a result of 9/11.

42M
Rx 12:38

4:50 Rx.  10 second PR

Rx 7:57

HSPU were not my friend today!

For time:
21-15-9
Deadlifts
12-9-6
Pike push-ups
150 lbs 8:27

11:45 at 155#

M- 53/ 5'7 / 220
scaled  DL 21-15-9-155#, band assisted hspu 12-9-6
21/12-:43/1:05
15/9-:57/1:10
9/6- :30/:54
total- 5:32

21-15-9
Deadlifts @ 115#
Pike push ups off 22 inch bench
5:47

185 lb deadlift and handstand pike push-ups.
5:52

Rx7:30

21-15-9
dl 75 lb
pike push up

07:00

Rx
6:09

Rx (using abmat for hspu)

6:26

m/39/241

M-43/178/77kg
Rx: 11’16’’

Globo wod: if you are using iron plates today use a load that you can touch and go at least 15 reps fresh.  Dumbbell sub 60/80lb dumbbells for deadlifts, and 60-70% bodyweight total combined weight of the dumbbells for the HSPU (sub dumbbell push presses if wall space isn't available or if the globo doesn't allow HSPU).

RX : 7:18

Intermediate: 5:58