Nov 10 2017

November 10, 2017

Published by at 12:01 am under Workout of the Day (WOD)

Friday 171110

Marine Corps Birthday
For Time:
-1600m Run or Row for the Marine Corps
Then
“MARCO”
3 RFT:
-21 Pull-ups
-15 HSPU
– 9 Thrusters 135/95 MRX 95/65
Then
-1600m Row or Run (opposite of start) for the Marine Corps

Post time to responses.

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year- old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

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Don’t forget to ORDER your CFJ Hoodie. Last day is this Sunday, November 12th!

22 responses so far

22 Responses to “November 10, 2017”

  1. Jeremyon 10 Nov 2017 at 8:00 am

    WOD as rx’d – did row first; *subbed push-ups in place of HSPU
    *
    24:36

  2. Peteon 10 Nov 2017 at 8:14 am

    WOD as Rx’d w/1 abmat for HSPU:

    35:23 (last round of HSPU took a while).

  3. J Stoneon 10 Nov 2017 at 8:19 am

    Mod wod
    1600 m row 5:50
    3 rds
    21 ( 11 strict and 10 jumping pull-ups)
    15 HSPU strict
    9 thrusters 115#
    4 km bike 6:34
    34:37

  4. Nick Kon 10 Nov 2017 at 8:29 am

    Wod RX:(Run first)
    23:24

  5. Angieon 10 Nov 2017 at 8:39 am

    WOD modified
    1-leg row both 1600’s
    3rds of
    12 pull ups
    15 knee push ups
    9 seated DB press 15#

    27:46

  6. Sydney S.on 10 Nov 2017 at 12:08 pm

    WOD w/30# KB thrusters and 1 abmat

    29:10

    That was tough!! Thanks for pushing me on the row, Jess!

  7. Sydney S.on 10 Nov 2017 at 12:09 pm

    Happy B-day Max!

  8. Jessicaon 10 Nov 2017 at 12:18 pm

    WOD rx’d starting with run and strict HSPU’s
    23:22
    mile time=7:09 or 7:11?
    “Marco” unbroken until last set of HSPU (10-5) and thrusters (5-4)
    1600m row- 7:52
    Great job 9:30 crew!! Happy Bday Max!

  9. Melanieon 10 Nov 2017 at 12:35 pm

    4K assault bike
    3 rds
    21 pullups
    15 seated db strict press (20#)
    9 db thrusters (20#)
    1600 m row

    34:00

  10. Maxon 10 Nov 2017 at 12:55 pm

    wod rx run first
    28:17

    marco totally destroyed me, it was fun working out with the champ!!! Good job 9:30

  11. Mackenzieon 10 Nov 2017 at 1:18 pm

    rx 22:47 run first

  12. Cindion 10 Nov 2017 at 2:27 pm

    Mod WOD 1 HSPU 65# and thrusters only to parallel, Run then Row
    Run 7:50
    Row 7:30
    27:59

  13. Purdyon 10 Nov 2017 at 2:27 pm

    Wod rx
    27:54

    Mile time: 6:07
    Not sure on Row.
    Thrusters killed me.

    Happy BDay Mishkin

  14. Shawn C.on 10 Nov 2017 at 3:17 pm

    WOD. Rx’d – Started w/run and w/strict HSPU’s
    26:54

    Run – 7:25
    ‘Marco’ – 11:59
    Row – 7:30

    Happy B-day Max!

  15. Nicole Bon 10 Nov 2017 at 3:18 pm

    Holy Cow. I finished this guy as Rx’d because it’s a HERO WOD but also b/c I’m in training for KO!! HSPU’s KILLED ME!

    “Marco” as Rx’d
    35:15

    Jess, you’re a ROCKSTAR!

  16. Lauraon 10 Nov 2017 at 4:19 pm

    Wod as rx’d – run first

    30:20

  17. Kevinon 10 Nov 2017 at 6:34 pm

    Wod
    started with Run
    Used one abmat for HSPU

    First run – 6:47

    Total time: 27:03
    Got get better at HSPU

  18. Jamieon 10 Nov 2017 at 7:04 pm

    Wod w 20# DB seated strict press due to stitches in head and 30# DB thrusters due to wrist
    Ran first
    29:23
    PRd mile!

  19. Nikkion 10 Nov 2017 at 7:06 pm

    WOD RX w/ 1 abmat
    37:??
    HSPU were a struggle.

  20. Meredithon 10 Nov 2017 at 7:51 pm

    Wod rx (used green mat for HSPU)
    run/row
    27:22

  21. Ericon 10 Nov 2017 at 7:58 pm

    Run, 6:57

  22. Ericon 10 Nov 2017 at 8:00 pm

    Foo Fighters concert ticket, $50.
    BOK Center, Wednesday, Nov. 15th.
    918-906-8910

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