12
Jan
Friday, January 13th
WOD
5 rounds for time of:
20 L pull-ups
16 ring dips
Post time to comments.
Cash-Out
1 Minute Assault Bike Calorie Test
WOD
5 rounds for time of:
20 L pull-ups
16 ring dips
Post time to comments.
Cash-Out
1 Minute Assault Bike Calorie Test
20:05 rx
Nice and steady cash out: 26 cals
20:05 rx
Nice and steady cash out: 26 cals
26:58 rx’d (I am expecting to be pretty sore from this tomorrow)
No time for ass bike but will give it a shot tomorrow.
26:58 rx’d (I am expecting to be pretty sore from this tomorrow)
No time for ass bike but will give it a shot tomorrow.
Modified the pull-ups with 20 seconds of L hold and 20 ring rows, only 8 ring dips per round. Got through 4 rounds + L hold and 20 ring rows before the time cap.
First time ever on the ass bike: 21 cals
Modified the pull-ups with 20 seconds of L hold and 20 ring rows, only 8 ring dips per round. Got through 4 rounds + L hold and 20 ring rows before the time cap.
First time ever on the ass bike: 21 cals
27:37 1/2 Rx
10 L-sits
8 ring dips
5/5 stars for L sit form
27:37 1/2 Rx
10 L-sits
8 ring dips
5/5 stars for L sit form
3+28Rx
1st round 5:20 // 2nd round 6:14 // 3rd round 10:01
Cash out: 25 cals
3+28Rx
1st round 5:20 // 2nd round 6:14 // 3rd round 10:01
Cash out: 25 cals
27:40 1/2 rx
[judged 4/5 stars on L pull-ups; alternated pull-up/chin-up grip for sets of two until round 3, then just chin-up grip]
1 min assault bike: 17 cal
[attempted “intervals” – not so much. 2 cal less than first attempt]
27:40 1/2 rx
[judged 4/5 stars on L pull-ups; alternated pull-up/chin-up grip for sets of two until round 3, then just chin-up grip]
1 min assault bike: 17 cal
[attempted “intervals” – not so much. 2 cal less than first attempt]
20 sec hang
10 band pu
16 push ups
25:49
19 calories
20 sec hang
10 band pu
16 push ups
25:49
19 calories
All of my 2017 goal work was built into this wod 🙂
red band pull-ups and dips – L-sit hang for 20 sec accumulated each round
Got into the 3rd round – definitely was not moving as fast as I should have been
assault bike – 18 sec same as last time
Sweet….
All of my 2017 goal work was built into this wod 🙂
red band pull-ups and dips – L-sit hang for 20 sec accumulated each round
Got into the 3rd round – definitely was not moving as fast as I should have been
assault bike – 18 sec same as last time
Sweet….
25:54 Rx
Cash out: #deathbike 21 Cals.
I’m done. OFF day TOMORROW!
#goals – nice work!
I wake up thinking muscle-up, sleep it, dream it, on my mind constant!! #2017goals
6 rounds of:
10 L-sit pullups
8 Ring Dips
23:49
Assault Bike: 26 cals (3rd time trying this and 3rd time getting 26 cals)
6 rounds of:
10 L-sit pullups
8 Ring Dips
23:49
Assault Bike: 26 cals (3rd time trying this and 3rd time getting 26 cals)
Chasing Seda: 20:45 Rx, l-hang form: 3/5 stars
10 min EMOM squat clean @ 215, check
1 min ass bike test:
– 31 cals… 3 cals off pr, tried to stay hard a little longer this time… couldn’t keep it up
harsh critic?
Yours were better!
Chasing Seda: 20:45 Rx, l-hang form: 3/5 stars
10 min EMOM squat clean @ 215, check
1 min ass bike test:
– 31 cals… 3 cals off pr, tried to stay hard a little longer this time… couldn’t keep it up
harsh critic?
Yours were better!
Modified:
10 Pull Ups
20 Sec L Hang
16 Pushups
.
Bike: 16 Calories
Modified:
10 Pull Ups
20 Sec L Hang
16 Pushups
.
Bike: 16 Calories
1/2 Rx: 15:13
OHS EMOM 115#
Lots of room for improvement
1:00 assault 28 calories.
1/2 Rx: 15:13
OHS EMOM 115#
Lots of room for improvement
1:00 assault 28 calories.
“Andrea”
10-9-8-7-6-5-4-3-2-1 descending reps of the triplet:
Deadlift: 1 1/2 body weight (280)
Bench press: body weight (185)
Squat Snatch: 3/4 body weight (140)
Set up three bars and storm through for time.
32:02 Rx’d
*missed the very first snatch then they felt smoother
#Imadeherdoit
Recovery row 15min
I might have to do Andrea tomorrow!
“Andrea”
10-9-8-7-6-5-4-3-2-1 descending reps of the triplet:
Deadlift: 1 1/2 body weight (280)
Bench press: body weight (185)
Squat Snatch: 3/4 body weight (140)
Set up three bars and storm through for time.
32:02 Rx’d
*missed the very first snatch then they felt smoother
#Imadeherdoit
Recovery row 15min
I might have to do Andrea tomorrow!
crossfit bangor:
a) 5 min row for calories
40s on / 20s off – 89 cal
1 min rest
Max MU’s in 3 minutos – 20
b) For time:
30 hang sq cl, 95
30 hspu
30 thruster, 95
30 bj’s, 24
30 ohs, 95
30 ctb
– 14:44
You get a fist bump, you get a fist bump…look under your chair: errry body gets a fist bump!!
elove cashout
c) 3 rounds:
50 ghd sits
100 walking lunges
crossfit bangor:
a) 5 min row for calories
40s on / 20s off – 89 cal
1 min rest
Max MU’s in 3 minutos – 20
b) For time:
30 hang sq cl, 95
30 hspu
30 thruster, 95
30 bj’s, 24
30 ohs, 95
30 ctb
– 14:44
You get a fist bump, you get a fist bump…look under your chair: errry body gets a fist bump!!
elove cashout
c) 3 rounds:
50 ghd sits
100 walking lunges
“Andrea”
37:05
Deads @ 133
Bench @ 83
Snatch @ 63
15 min recovery row
Goal setting session with Eroc
Rough! Rest day(s) ahead
“Andrea”
37:05
Deads @ 133
Bench @ 83
Snatch @ 63
15 min recovery row
Goal setting session with Eroc
Rough! Rest day(s) ahead
6 rounds every 3 minutes:
16 “farmers” lunges w/ 24kg dbs
Max K2E in 5 minutes:
56 Rx because I know where my elbows are
1/2 mile run for time: 2:46
6 rounds every 3 minutes:
16 “farmers” lunges w/ 24kg dbs
Max K2E in 5 minutes:
56 Rx because I know where my elbows are
1/2 mile run for time: 2:46
WOD – 28:27 rx
Assault bike – 39 cal
WOD – 28:27 rx
Assault bike – 39 cal
A workout with my weaknesses. How fun!
Super scaled – 29:19
4 rounds
20″ tuck hang (tried sticking a leg out in between but struggled along the way)
20 banded strict pull-ups
16 banded ring dips
SANDBAG ARMS FO SHO
assault bike cash out – 22 calories
27:58 rxd
Ass bike- 17 cal. PR baby!!! ???????????????????????????????????????? That’s right
LOL
I’m praying I can get close to that!
JCash I got 16. You need to do this over ????
27:58 rxd
Ass bike- 17 cal. PR baby!!! ???????????????????????????????????????? That’s right
LOL
I’m praying I can get close to that!
JCash I got 16. You need to do this over ????
Fitness Friday at work
Hungry Hungry Hippo Warm Up
10 min team wod
person 1: farmers carry 2 40# dumbbells
person 2: plank hold until other 2 people are done
person 3: 20 lunges
person 4: rest
rotate. i think my team did 6 rounds?
6 min team wod
person 1: shuttle run
person 2: 5 pushups
person 3: 10 air squats
person 4: rest
rotate. my team did 4 rounds
then benched with a power lifter:
45(10)-65(6)-75(5)-85(3)-95(3)-105(3)
115(1)-125(1)-130(1)-135(1)PR!- 140(f)
first time i benched with the men’s bar with 45s- a longtime goal!!
Fitness Friday at work
Hungry Hungry Hippo Warm Up
10 min team wod
person 1: farmers carry 2 40# dumbbells
person 2: plank hold until other 2 people are done
person 3: 20 lunges
person 4: rest
rotate. i think my team did 6 rounds?
6 min team wod
person 1: shuttle run
person 2: 5 pushups
person 3: 10 air squats
person 4: rest
rotate. my team did 4 rounds
then benched with a power lifter:
45(10)-65(6)-75(5)-85(3)-95(3)-105(3)
115(1)-125(1)-130(1)-135(1)PR!- 140(f)
first time i benched with the men’s bar with 45s- a longtime goal!!
All the crossfits around here were closed by the time my conference got out so crossfit.com wod in hotel gym:
21-15-9 db thrusters 25# with 400m run each round
11:00
Cash out:
5 rounds of 30s headstand hold, 5 slow mo push ups
5 rounds of
20 sec knee tuck hold/attempted L-sit hold
20 pull-ups with green + red band
8 strict to floor push-ups
25:54 ????
1 min assault bike: 15 calories
I think I’ve done more than that before…
5 rounds of
20 sec knee tuck hold/attempted L-sit hold
20 pull-ups with green + red band
8 strict to floor push-ups
25:54 ????
1 min assault bike: 15 calories
I think I’ve done more than that before…
10 L pull ups for 3 rounds / 10 ring rows last 2 rounds
8 dips for 5 rounds
20:25
1 min assault bike: 20 calories
10 L pull ups for 3 rounds / 10 ring rows last 2 rounds
8 dips for 5 rounds
20:25
1 min assault bike: 20 calories