Friday, January 13th

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

69 Responses

  1. BAston

    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.

  2. BAston

    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.

  3. Mike Wask

    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

  4. Mike Wask

    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

  5. Alice

    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]

  6. Alice

    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]

  7. Melanie

    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

  8. Melanie

    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

  9. Jason

    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)

  10. Jason

    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)

  11. Matt

    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

  12. Matt

    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

  13. ERIC S.

    “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

  14. ERIC S.

    “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

  15. 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

  16. 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

  17. Roberts

    “Andrea”

    37:05

    Deads @ 133
    Bench @ 83
    Snatch @ 63

    15 min recovery row

    Goal setting session with Eroc

    Rough! Rest day(s) ahead

  18. Roberts

    “Andrea”

    37:05

    Deads @ 133
    Bench @ 83
    Snatch @ 63

    15 min recovery row

    Goal setting session with Eroc

    Rough! Rest day(s) ahead

  19. dtm

    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

  20. dtm

    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

  21. Rekas

    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

  22. johanna

    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!!

  23. johanna

    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!!

  24. Liz

    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

  25. Michele Adler

    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…

  26. Michele Adler

    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…

  27. David Perlow

    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

  28. David Perlow

    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