Monday, March 30, 2020

5 Rounds, each for time of:
500 Meter row or 400 Meter runs
(these are every 7 minutes so they should be all out sprints each round)
E7MOM
**At the end of last 7 minute clock, conduct a
5min AMRAP:
10 Deadlifts 185/125# MRX 155/105#
10 Box Jumps 24/20″ MRX 20/18″
Compare to April 27, 2015.

21 thoughts on “Monday, March 30, 2020”

  1. WOD
    Did 400 Meter runs marked off in my neighborhood
    1: 1:24
    2: 1:24
    3: 1:27
    4: 1:28
    5: 1:28

    5 Min AMRAP
    With 109# gym bag full of bricks for my deadlifts (had to do sumo deadlifts)
    30″ tree stump for box jumps
    Rounds=3+5 Deadlifts

  2. 400m sprints marked off in neighborhood
    1)1:23
    2)1:22
    3)1:26
    4)1:27
    5)1:26
    Wod- 10 single leg DL’s (55#KB) 5 ea leg. 24” box jumps on box I built yesterday.
    4 rounds + 16 reps

  3. WOD w/row
    2:11.2
    2:12.9
    2:14.4
    2:13.2
    2:15.4

    5min amrap 105# sumo DL (bag full of weights)
    19” step ups
    4 rds + 10 DL

  4. Jessica Van De Wiele

    WOD
    Row
    2:10
    1:58
    1:51
    1:57
    1:52
    Step up on 21” step ladder
    35# single leg KB DL (10 each leg)
    4+ 10 DL

  5. 5min EMOM
    -3 strict PLU’s
    -5 Dumbbell DL (75# DB’s)

    Rested about 3min

    10rds for time

    -400m run
    -10 burpees

    was around 32min

  6. WOD
    400 Meter Run (outdoor track) E7MOM
    1: 1:47 (oops)
    2: 1:35
    3: 1:34
    4: 1:33
    5: 1:35

    5 Min AMRAP
    7 TTB (outdoor pull-up bar)
    10 3-step jump-ups (outdoor stairs, 30 steps)
    Rounds=4

  7. WOD
    Did 400 Meter runs in the hood.
    *Some debate on distance here- .12 miles round trip comes out to 386M. So, with that in mind…
    1. :56
    2. :56
    3. :55
    4. :57
    5. :57

    5 Min AMRAP
    185# bar bell
    24″ Box
    Rounds=3+5 Deadlifts

  8. WOD
    400 Meter runs marked off in my neighborhood confirmed via Google Earth
    10 Pushups and :50 plank after each run
    1: 1:22
    2: 1:28
    3: 1:32
    4: 1:29
    5: 1:26

    3 rds
    10 slow DL to OH, 15# Dbs
    10 BJ

  9. Did Saturday’s rep scheme (27/24/21/etc) with
    Bike cals
    70# KB swings
    Forgot to turn on the timer lol…less than 30:00, more than 20:00…

  10. Jeremy Fullingim

    WOD as rx: 500m row E7MOM
    1: 130.1
    2. 130.2
    3. 130.0
    4. 139.7
    5. 138.0
    *
    5 min AMRAP (#190 DL; 24 inch box jumps
    * started as an AMRAP but messed up my timer
    So I decided to do 5 rounds (took more than 5min) )
    *
    I miss you all (particularly Breck & Nicole!) Anxious to get back in and start working out with you all!!

  11. 500m row E7MOM
    1. 1:51.9
    2. 1:51.8
    3. 1:55.6
    4. 2:00.2
    5. 2:00.0

    Had already done some DL’s and other lifting earlier in the day so did not do 5 min AMRAP. Spent that time trying not to throw up from the rowing.

  12. WOD:
    500m row E7MOM
    1: 156.3
    2. 149.6
    3. 150.3
    4. 147.4
    5. 157.6
    *
    5 min AMRAP (modified due to back injury) of 10 35# KB squats and 10 alternating (5 on each arm) 25# DB strict press.
    5+10

    Also worked on some bench press

  13. Crossfit mainsite wod
    21-15-9
    Chest to wall hspus
    Hip extensions
    Strict knees to elbows
    All slow and strict was the goal
    Time=13:10

  14. WOD: E6MOM for 30 minutes
    30 burpees
    10 DL w/ 50# DB’s
    10 Squats w/ 50# DB’s
    10 S2O w/ 50# DB’s

    1) 3:55, 2) 4:15, 3) 4:21, 4) 5:02, 5) 4:56
    That was Brutal!

  15. Strength Deadlift
    5@165# EMOM x4
    Rest 2 min
    3@185# EMOM x4
    Rest 2 min
    2@215# EMOM x4

    WOD 5 RFT Rx (65# and 20” box)
    20 SDHP
    20 Box Jumps
    11:43
    Made our own box yesterday, not perfect but worked great!

    Tabata abs

    Ready to be back at CFJ w/ our people

    Hope everyone is doing well!

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