27
Mar
Tuesday, March 28th
WOD
“Kelly“
Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball
Compare to 6/20/15.
Post time to Comments.
WOD
“Kelly“
Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball
Compare to 6/20/15.
Post time to Comments.
4 rounds 27:15.
36:50
RX ish
Wall balls- some hit the women’s mark
35:45 RX-ish for some sketchy wall balls.
The runs were terrible for me. Caught my breath on box jumps.
I also use that word “run” really loosely there
33:24 (75# PP subbed for wall balls)
Probably paced the run a bit too much. BJ’s were slow as usual, and I am pretty gassed from the PP. Fun time this morning.
33:24 (75# PP subbed for wall balls)
Probably paced the run a bit too much. BJ’s were slow as usual, and I am pretty gassed from the PP. Fun time this morning.
35:20 (PR from last time at 39:36)
35:20 (PR from last time at 39:36)
30:43
0.7 miles on ass bike
box step ups
10# wall balls to ~8 feet (post op pr)
30:43
0.7 miles on ass bike
box step ups
10# wall balls to ~8 feet (post op pr)
Drop in numero dos at CrossFit Hendersonville
Snatch + Hang Snatch 1s (got up to 75 and actually felt good/sturdy) baby snatch steps.
10 DL (155)
20 alt pistols
50 sit-ups
+ 20 ring dips in any order
1+70 (35 total dips. That’s a dip victory para mi!!) used box for pistols, everything else rx at 20′ time cap
Drop in numero dos at CrossFit Hendersonville
Snatch + Hang Snatch 1s (got up to 75 and actually felt good/sturdy) baby snatch steps.
10 DL (155)
20 alt pistols
50 sit-ups
+ 20 ring dips in any order
1+70 (35 total dips. That’s a dip victory para mi!!) used box for pistols, everything else rx at 20′ time cap
23:46 Rx
I built a few sandcastles on the last two runs, just start jumping when you get in the door, big sets and short rests on the WBS.
flying! this is awesome. nice job.
25:32 Rx
Workouts like this (on a Tuesday no less) make whatever conditioning Dave Castro throws at us feel like child’s play. I gave up trying to keep up with Dan after the second run. It’s so great to be able to train with people better than you.
“Learn how to run on tired legs,” was the best piece of training advice I got when preparing for ultramarathons and it translated very well to WODs like this one.
25:32 Rx
Workouts like this (on a Tuesday no less) make whatever conditioning Dave Castro throws at us feel like child’s play. I gave up trying to keep up with Dan after the second run. It’s so great to be able to train with people better than you.
“Learn how to run on tired legs,” was the best piece of training advice I got when preparing for ultramarathons and it translated very well to WODs like this one.
27:27 rx
this was a tough one. runs felt sloggy, box jumps were steady eddy, and wallballs were my breaking point. fell apart on the last set of wb with Matt counting every rep (sorry Coach!). nice work, 6am crew.
very unsure of where I came up with “sloggy,” but evidently Chaucer also used it to describe 6am leg/cardio wods in the drizzling rain post-17.5 when he wrote, “somnolence that is sloggy slumbering” #amenbrother
Haha. Nice job, speedy Alice!
27:27 rx
this was a tough one. runs felt sloggy, box jumps were steady eddy, and wallballs were my breaking point. fell apart on the last set of wb with Matt counting every rep (sorry Coach!). nice work, 6am crew.
very unsure of where I came up with “sloggy,” but evidently Chaucer also used it to describe 6am leg/cardio wods in the drizzling rain post-17.5 when he wrote, “somnolence that is sloggy slumbering” #amenbrother
Haha. Nice job, speedy Alice!
Weighted push-ups. Five sets of 8 reps each
25-30-35-40-45
Four rounds
30 box step ups 24″
15 pull-ups
10 Kb swings 2 pd
18:35
Weighted push-ups. Five sets of 8 reps each
25-30-35-40-45
Four rounds
30 box step ups 24″
15 pull-ups
10 Kb swings 2 pd
18:35
28:55 RX
I NEVER want to see a wall ball again. coaching at the end really helped, thanks guys 🙂
28:55 RX
I NEVER want to see a wall ball again. coaching at the end really helped, thanks guys 🙂
Strict press 3 reps
135, 145, 155, 160, 165
“BASTON”
5 Rounds:
7 Deadlifts (275/185#)
25 Air Squats
7 Strict Handstand Push-ups
8:01 Rx’d
“Hey let’s do the BAston wod, because he sure as shit can’t do it!”
The actual quote is: “Greg Glassman named workouts for his girls that were based around their weaknesses. For example, Annie was bad at sit-ups.”
This workout is a dare Brian. Get your back strong and rise to the challenge!
OK, I’ll do it for #teamoldballs
24:26 Rx
24:26 Rx
Squats 3 Rep
145,155,165,165,170
“Final Countdown”
3 Rounds:
20 Calorie Row
16 Thrusters (95/65#)
20 Calorie Bike
16 Toes-to-Bar
19:56 Rx (gotta be faster next time)
Accessory work:
Bent over barbell row
3×15 #75lbs
Squats 3 Rep
145,155,165,165,170
“Final Countdown”
3 Rounds:
20 Calorie Row
16 Thrusters (95/65#)
20 Calorie Bike
16 Toes-to-Bar
19:56 Rx (gotta be faster next time)
Accessory work:
Bent over barbell row
3×15 #75lbs
35:40 10 lbs
35:40 10 lbs
Variation:
20m AMRAP
500m row
30 box jumps
30 wall balls (10lb)
Starting to box jump again (only 12″ today though) thanks to our new squishy box!
Oh… 3 rounds plus 300m (ish)
Variation:
20m AMRAP
500m row
30 box jumps
30 wall balls (10lb)
Starting to box jump again (only 12″ today though) thanks to our new squishy box!
4 Rds + Run+ 5 BJ rx
Super tough
4 Rds + Run+ 5 BJ rx
Super tough
4 rounds RX in 40 minutes
Did not eat enough today & felt super sluggish. But I jumped on the box!
4 rounds RX in 40 minutes
Did not eat enough today & felt super sluggish. But I jumped on the box!
38:44 rx
Went through hell, came out alive
38:44 rx
Went through hell, came out alive
If anyone wants to do this with me during open gym tomorrow afternoon, I’m game.
If anyone wants to do this with me during open gym tomorrow afternoon, I’m game.
36:28 rx
36:28 rx
24:56 rx
Wallballs unbroken; BJs always take me a while to finish…
24:56 rx
Wallballs unbroken; BJs always take me a while to finish…
400m row, step ups, jump squats 21:24
400m row, step ups, jump squats 21:24
29:49rx ouch
29:49rx ouch
39:50 rx
39:50 rx
28:58 Rx
28:58 Rx
36:37 Rx
36:37 Rx
35:15 Rx
35:15 Rx