Jan 29 2018

January 29, 2018

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

Monday 180129

“Pick Your Poison” by DB

For Time: 
-2000m Row
-1 Mile Run
-4 Km Assault Bike
REST 4min
-30 MUs Ring
-60 C2B Pull-Ups or 60 Ring dips
-90 Pull-Ups or 90 Bar dips
REST 4min
-70 Thrusters 75/55
-50 Thrusters 95/65
-35 Thrusters 135/95

**Pick one exercise from each group, go in any order you desire and give it your all on each one**

Post each choice and time to responses.

DSC_0716

37 responses so far

37 Responses to “January 29, 2018”

  1. Kevin Fathon 29 Jan 2018 at 8:41 am

    30 Ring MUs: 21:48 (2 misses)
    80 Barbell Curls (45#): 10:35

  2. Alion 29 Jan 2018 at 8:55 am

    35 Thrusters w/ 85#- 3:45 (4:00 rest)
    2000m row 7:45-17:11 (4:00 rest) row took 9:26
    50 pull/40 push-ups- 21:11-29:22

  3. Angieon 29 Jan 2018 at 9:01 am

    70 thrusters @ 35# = 5:19
    30 pull ups + 30 parallette dips = 5:48
    2000m row = 10:41

    Core: 100 butterfly abmat sit-ups

  4. Stephen H.on 29 Jan 2018 at 10:50 am

    70 Thrusters: 0-2:17 (2:17)
    Rest: 2:17-6:17
    90 pull ups: 6:17-14:14 (7:57)
    Rest: 14:14-18:14
    2000m Row: 18:14-26:45 (8:31)
    Total: 18:45

  5. Jessicaon 29 Jan 2018 at 12:05 pm

    1 mile run
    6:32(PR by 0:40 on this course!)
    HUGE accomplishment for me to be under 7 min finally!
    30 ring MUs
    5:27(PR)
    Muscle fatigue/failure set in at the end..
    35 thrusters@95#
    4:32
    OUCH that hurt at the end!

  6. Jessicaon 29 Jan 2018 at 12:06 pm

    Total time=24:31

  7. Stephen H.on 29 Jan 2018 at 12:06 pm

    **50 Thrusters, not 70.

  8. Mackenzieon 29 Jan 2018 at 12:54 pm

    30 ring muscle ups 9:46
    4 min rest start next movement 13:46
    row 2k 7:31.8
    4 min start next movement 24:30
    35 thrusters 135# 3:21

    total time 27:51

  9. Sydney S.on 29 Jan 2018 at 1:07 pm

    1 Mile Run – 7:57

    60 C2B – 4:47

    35 Thrusters @95# – 5:12

  10. Maxon 29 Jan 2018 at 1:51 pm

    30 thrusters @ 135 – 1:55

    90 pull-ups – 6:02

    Mile run – 7:10

    23:07 – 8:00 = 15:07

  11. Jeremyon 29 Jan 2018 at 2:18 pm

    2k row: 7:40
    35 Thrusters (135): 3:51
    90 pull-ups: 9:19
    *
    26:50 (-8 min) = 18:50

  12. Grosson 29 Jan 2018 at 2:27 pm

    25:47 total time
    Mile – 7:20
    60 C2B – 5:20
    50 Thrusters 95# – 5:07
    17:47 + 8:00 rest = 25:47

  13. Melanieon 29 Jan 2018 at 3:19 pm

    50 thrusters 65# – 5:58
    2000 m row – 9:04
    90 parallette dips – 7:28

    Total time
    30:30-8=22:30

  14. Lauraon 29 Jan 2018 at 4:18 pm

    Mile run
    90 pull-ups
    50 thrusters @65#

    24:24 – 8:00 = 16:24

  15. Nick Kon 29 Jan 2018 at 6:32 pm

    1 mile run 5:48
    60 ring dips 1:52
    50 thrusters @ 95# 3:41
    Total 19:21-8:00= 11:21

  16. Kevin Fathon 29 Jan 2018 at 7:22 pm

    ROMWOD

    Strength: Wide Grip Bench Press
    8@175
    6@195
    4@215
    3@225
    1@235
    0@245

    Finisher: 50 Abmat Butterfly Situps

  17. Blockeron 29 Jan 2018 at 7:37 pm

    Mile: 6:26, Post-college PR
    Ring MU: 20 @ 22:10 (11:44) and ran out of muscle
    Thrusters @ 135#: 32:53 (6:43)

    Could have done better on the thrusters, but I didn’t

  18. Shawn C.on 29 Jan 2018 at 7:38 pm

    30 MU’s – 8:26
    50 Thruster @ 95# – 4:34
    2K Row – 9:14

    Total = 22:14

  19. Kevin Fathon 29 Jan 2018 at 7:43 pm

    30 Plate Flies (15#)
    30 Barbell Curls (45#)

  20. Stephon 29 Jan 2018 at 7:51 pm

    35 Thrusters @95# 3:12
    2K Row 8:36
    90 Pull-ups 8:35
    Total 20:23

    Core + GHDs and hip extensions

  21. Meredithon 29 Jan 2018 at 7:57 pm

    Mile: 6:23 (pr!)
    5 ring mu & 45 ring dips
    35 thrusters @95#
    Forgot to take pic of board but total time was around 30 minutes
    Hatch squat program day 1

  22. Kevinon 29 Jan 2018 at 8:00 pm

    1 Mike Run – 6:08
    30 MU’s – 9:14
    50 Thrusters @ 95# – 4:52
    Total = 20:14

  23. Chad Warrenon 29 Jan 2018 at 8:20 pm

    1 mile run
    5:33 (last time was 6:15)
    30 MU
    11:22 muscle failure very slow afterwards
    35 Thrusters@135
    4:06

    Hatch squat program
    Back squats then front squats

  24. Dieneron 29 Jan 2018 at 8:25 pm

    50 PUs/40 questionable bar dips
    70 Thrusters
    2K row
    36:18 – 8 = 28:18

  25. Purdyon 29 Jan 2018 at 8:27 pm

    Wod
    70 Thrusters 75#-3:37
    90 Pull ups – 5:23
    1 mile run 6:30

    23:40-8
    15:40

  26. Breckon 29 Jan 2018 at 8:33 pm

    1 Mile Run: 5:28
    30 Ring MU’s: 7:17
    35 Thruster@135#: 3:37
    Total time: 24:22-8:00(rest)=16:22

  27. Danon 29 Jan 2018 at 8:49 pm

    Mile run (7:20)
    60 C2B
    35 thrusters 135#

    31:05-8:00=23:01

    50 b-fly sit ups

  28. G. Riceon 29 Jan 2018 at 9:00 pm

    6:09 Mile Run
    100 pull-ups
    70 Thrusters @75#
    Total: 29:40

  29. Cindion 29 Jan 2018 at 9:14 pm

    Mod WOD
    50!Thrusters @55#
    50 pull-ups
    2000 m row
    25:03-8:00
    17:03

  30. RachelBon 29 Jan 2018 at 10:11 pm

    60 C2B: 7:05
    2K Row: 9:16
    70 Thruster@55#: 9:17
    Total time: 33:52-8:00(rest)=25:52

  31. Jimon 29 Jan 2018 at 10:37 pm

    WOD@sea
    Strength e3mom (alternate)
    10-8-6-4-2 strict pullup
    10-8-6-4-2 hspu

    4 rounds for time:
    400m row
    20 dumbell snatches alternating arms 45#

    4 sets of:
    25 anchored situps
    1 min high plank hold

  32. Shanon 29 Jan 2018 at 10:52 pm

    Mile run – 7:15
    40/20 C2B/dips- 5:45
    35 Thrusters #95- 5:15
    18:15

  33. Mike F.on 30 Jan 2018 at 12:02 am

    Crossfit Alaska
    Strength 1rm ohs
    265lbs
    Wod 9-15-21
    C2B
    Burpees
    OHS 95lbs
    Time=12:39

  34. Heatheron 30 Jan 2018 at 12:40 am

    Crossfit Alaska

    Strength: 1rm OHS
    125# (5# pr!)

    Wod: 9-15-21
    Jumping pull-ups
    Ab mat anchored sit-ups
    OHS @ 65#

    Time 13:56

  35. Jim R.on 30 Jan 2018 at 11:31 am

    1 – Mile Run @ 6:33
    90 pull-ups @ 17:28
    50 thrusters (95 lbs) @27:00

    27:00 – 8:00 = 19:00

  36. Jordan W.on 30 Jan 2018 at 3:29 pm

    4k assult bike: 6:06
    30 Ring MU: 7:26
    70 thrusters #75: 8:30

  37. J Stoneon 31 Jan 2018 at 5:42 pm

    Row 7:26.3
    60 bar dips 4:31
    50 thrusters 95# 3:10
    ( 4 min rest between each)

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