Tuesday 180130
3 RFT:
-18 Russian KBS 55/35# RX+ 70/55# MRX 45/25#
-12 Box Jumps 24/20″ RX+30/24″ MRX 20/18″ or 36 Double-Unders
– 6 Reverse Burpee w/wallball 20/14#, 20/10#
Rest 3min
3 RFT:
-12 American KBS 55/35# RX+ 70/55# MRX 45/25#
– 9 Box Jumps 24/20″ RX+30/24″ MRX 20/18″ or 27 Double-Unders
– 3 Reverse Burpee w/wallball 20/14#, 20/10#
Post total time and time for each to responses.
Death by 10 meters (capped at 15 min): completed 13 (tied PR)
—- last time I had record of this is 2/26/2014 & 8/11/2014
*
WOD as rxd except did box step-ups & old person get up get down version of the reverse burpee with med ball
*
1st 3 rounds: 6:34
2nd 3 rounds: 4:22
(Final time was 13:56 -3 minutes= 10:56)
Death by 10m: Completed 12 minutes; also did the 14th minute after a 1 min rest.
WOD Rx’d: 12:26-3:00=9:26
1st : 5:45
2nd: 3:41
Death by calories (rower)
Completed rds 1-11; sat out 12; rowed 13 & 14
Total 93 calories
WOD w/25# kb, 18” box step up, 8#wb
1. 5:59
2. 3:25
Death by 10 meters: Completed 12
WOD Rx’d
WOD #1: 5:02
Rest 3 mins
WOD #2: 3:20
Total: 11:22-3:00=8:22
Death by: made it through 12’s, sat out 13, made 14, sat out 15
4:59
3:40
Wod rx’d
11:39-3:00 = 8:39
CFJ, I’m going to miss you all so much. I appreciate all the relationships I’ve made the last 2 1/2 years. I wouldn’t be who I am or where I am without every one of you. This is a special place and I’ll never be able to replace it.
Can’t wait to see you all next time I’m in town and I drop in. Love you all.
Did 2500 meter row in the 15 min
–
Wod
20# KB , yellow box with step ups, and 10# reg WB shots instead of the reverse burpee
11:13
It was good to workout with you on your last day blocker! Don’t be a stranger!!! Good luck!
Death by 10 meters – 13
WOD rx+ (first rx+ wod since surgery)
7:55
5:09
16:04 – 3:00 = 13:04
Death by 10 meters-15
WOD
Rx+ with box jumps
5:09
4:04
Total time: 12:13-3:00(rest)=9:13
We have enjoyed having you at CFJ and wish you the best on your new adventures Blocker! Take care and keep CrossFittin!
Death by 10 meters
15 rounds
Wod RX + with box jumps (dumb idea)
1, 6:34
2, 5:21
Total 14:55-3:00=11:55
Death by 10 meters – 12
Wod rx w/dubs:
11:10 – 3:00 = 8:10
Death by 1 cal row – 15 rounds
120 cals
WOD with 35#, step-ups, and regular burpees
12:32 – 3:00 = 9:32
Death by 10.5 meters
Completed 9, did 11, then watched.
Wod 45#, step ups
13:05 total
Death by 11 meters – 14 then jogged out the 15th minute
Wod Rx w/dubs
14:22 – 3 = 11:22
9:30 class
Death by 10 meters-14
WOD rx’d+ w/55#KB and box jumps
5:26
4:30
Total time=12:56-3:00=9:56
MAJOR LBS set in on last rd of 18 Russian swings and didn’t get any better from there…
Noon class
5 rds
10cal assault bike
10 pull ups
10 alternating DB snatches@35#
Time=11:48
4 rounds
-800 m run
-800 m row
Forgot total time, trying to get better at running long distance
Death by: assault bike calories
Completed 15 min – 120 cals + 6 rollover
Wod rx
4:50
3:24
11:14 – 3:00 = 8:14
Death by 10m
All 15 rounds complete
—
Wod. Rx’d. (Dubs)
11:58 – 3:00 = 8:58
—
Abs by Meredith
Good Luck with your new gig Blocker!
Death by 10 meters
All 15 rounds completed
Great job Shawn and Chad!
Wod rx + w/ box jumps
4:28
3:30
Total time: 11:02-3:00= 8:02
Good luck Blocker! We will miss ya!
ROMWOD
JT Rx:
16:10 (PR by 2:07; 18:17 since 10/28/2017)
30 Plate Flies (15#)
Death by bike cals
Completed 15
–
Wod with 55#, step ups 20”
12:15 -3= 9:15
Death by 10m
14 rounds complete
—
Wod. Rx’d. – Box Jumps
12:04 – 3:00 = 9:04
Good job Shawn!
—
Smoke your Abs by Meredith!
Death by 10 meters
Completed all 15 rounds
Wod RX+
5:22
3:34
Total time 11:56-3min Rest=8:56
Death – 14 rds
WOD rx – 11:36 – 3:00 = 8:36
5:26 & 3:10
Dubs on first WOD. BJ on second.
First WOD since being sick all last week!
Death by 10 meters – got to 11 -sat out on 12, 10 on 13, set out on 14, 8 on 15
WOD w/10# ball for burpees, 20″ box steps, 25# KB
Only did 2 rds on first WOD 6:00
rest 3 min
3 rds 5:39
Total time 14:39 – 3 min = 11:39 (with only 2 rds on the first one)
Best of luck Blocker on your new adventure! Will not say goodbye…just see you later!!
Death by 1 cal row – 15 rounds
120 cals
WOD Rx w/ dubs the first 3 rounds and box jumps the second 3 rounds
Total time = 13:48-3 rest = 10:48
Abs by Mere
Hilton Garden Inn – Arkansas
WOD with 30#Dumbell Swings, Regular burpees, DU’s…
15:??
Bye Blocker!! Good luck in all you do! You will be missed!
( =
Death by 11 Meters:
Through 12, sat out 13, ran 14
WOD w/ dubs first set, BJ on second
1st: 5:29
2nd: 2:55
11:24-3:00- 8:24
Missing the circle of abs!!!
10 meters: 14.5 rounds
WOD MRx with 24” box: 16:20
Death by 10+ meters = 14 + 12 of 15
WOD as RX’d and all DU’s = 12:28