Tuesday, December 1, 2020 37 Comments / Workout of the Day (WOD) / By Breck “Rowing Nancy”5 Rounds for time of: 400 Meter row15 OHS 95/65# MRX 75/55#
Jeremy Fullingim December 1, 2020 at 7:20 am 3 sets 10 (over head squats) – used 95# * WOD Rxd 12:48 Reply
M. Dunham December 1, 2020 at 11:45 am 85-95-105 RX 13:02, slow transitions and squats move faster next time Reply
Matt M December 1, 2020 at 1:48 pm OHS- 115, 135, 155 = 405 WOD Rx- 13:07 Unbroken Full range of motion on all OHS Reply
Blocker December 1, 2020 at 1:55 pm Strength: 10@135 10@185 (ties 10rm) 8@205 WOD rx 16:18 Ouch Reply
Max December 1, 2020 at 1:56 pm Strength 95-115-185 185 is probably PR for 10 Wod rx 11:17 unbroken ohs Reply
Rachel December 1, 2020 at 2:01 pm Strength: box squats up to 75 Glute bridge: 10/10/10 WOD @ 55 14:13 Reply
Daniel December 1, 2020 at 2:05 pm Strength: OHS 10@75-95-95 WOD Rx: 18:31 (I think was 1st yesterday, call it last today. Ain’t that a kick in the nuts) Reply
Ryan Alonso December 1, 2020 at 2:26 pm Awesome picture – two studs for sure! The Khan’s are top notch 🙂 Strength & Conditioning E4MOM – 3rds 10 OHS (75/75/95) 20 GHD’s 10 Over the Bar Burps WOD Mrx 15:22 fun class – thanks breck! Reply
Ryan G. December 1, 2020 at 2:39 pm OHS- 10@95,95,115 “Rowing Nancy” MRx’d (75#): 14:55 *Unbroken on all OHS ** Average pace through round 4 was about 1:50, dropped to 2:02 in round 5 Reply
Breck December 1, 2020 at 3:02 pm OHS (from the floor) E4MOM 10@185# 10@190# 9@195# WOD As Rx’d Average row pace/500m for the total 2000m=2:05.5 Time: 12:42 Reply
Nicole December 1, 2020 at 4:18 pm Looking good, Khan’s! Front Squat 10@65 10@95 10 w/35lb DB’s WOD w/ 20 OH ALT STATIONARY LUNGES W/ 35lb plate 15:03 Reply
Stephen H. December 1, 2020 at 6:37 pm OHS (from the floor) **Participated, sort of*** WOD As Rx’d 12:16 Reply
Vineet December 1, 2020 at 7:01 pm Strength, OHS: 10 @ 75, 95, 115 (15 GHDs in b/w) Wod, RX 17:21 Reply
Katie B December 1, 2020 at 7:32 pm Strength 65-95 (failed rep 5 [too wide] and finished with 6) then-105 WOD RX 12:26 Unbroken until rep 11 of round 5- grrrrrr Reply
Chadwick Warren December 1, 2020 at 7:37 pm OHS (Squat Snatch into first rep) 165-165-205 (PR for 10RM) Wod RX’D 11:14 Unbroken Reply
Georgie December 1, 2020 at 7:50 pm 4 mile lunch then evening Garage Wod OHS 10@65-95 8@120 Wod as rxd 11:44 *thanks for virtually pushing me steph Reply
Steph December 1, 2020 at 9:03 pm I knew you would do it. Way to get after it after your long day! Proud of you! Reply
Chris C. December 1, 2020 at 8:29 pm Strength: participated – OHS up to 85#. Overhead barbell lunges @ 85#. WOD: Assault Bike for row. 20 OH ALT STATIONARY LUNGES W/ 45lb plates 16:14. Reply
Chris C. December 1, 2020 at 8:32 pm Abigail: Strength @ 25# WOD: 3 rounds @ 25# 2 rounds @15# 17:11 Reply
Gabriela Crews December 1, 2020 at 11:19 pm -missed class did workout at my sisters gym (not the best gym for a CrossFit workout) -Sub rower for bike (rower didn’t work♀️) -Only had preloaded barbells, kept the weight at 50lbs for OHS WOD 14:59 Reply
3 sets 10 (over head squats) – used 95#
*
WOD Rxd
12:48
OHS: 10 @ 95-115-135
WOD Rx’d
13:29
OHS: 10 @ 115-155-165 = 435
Wod RX
11:26
OHS 75/85/95
WOD RX 13:45
Strength 75/85/95
Wod RX’d unbroken
12:34
Impressive Molly!!
Strength- 55, 65, 70
WOD – MRX 14:59
OHS-
10@95,115,135
“Rowing Nancy” Rx’d:
12:57
85-95-105
RX 13:02, slow transitions and squats move faster next time
OHS- 115, 135, 155 = 405
WOD Rx- 13:07 Unbroken
Full range of motion on all OHS
WOD- 13:17
Strength: 95, 115, 135
WOD: RX, 13:55, unbroken
Strength:
10@135
10@185 (ties 10rm)
8@205
WOD rx 16:18
Ouch
Strength
95-115-185
185 is probably PR for 10
Wod rx
11:17 unbroken ohs
Strength: box squats up to 75
Glute bridge: 10/10/10
WOD @ 55 14:13
Strength ohs
10@115, 10@135, 5@155
WOD Rx. Unbroken
15:16
Strength: OHS
10@75-95-95
WOD Rx:
18:31
(I think was 1st yesterday, call it last today. Ain’t that a kick in the nuts)
Awesome picture – two studs for sure! The Khan’s are top notch 🙂
Strength & Conditioning
E4MOM – 3rds
10 OHS (75/75/95)
20 GHD’s
10 Over the Bar Burps
WOD Mrx
15:22
fun class – thanks breck!
OHS
10 @ 75, 95
6 @ 115
—
Wod. Rx’d
13:08
OHS-
10@95,95,115
“Rowing Nancy” MRx’d (75#):
14:55
*Unbroken on all OHS
** Average pace through round 4 was about 1:50, dropped to 2:02 in round 5
OHS (from the floor)
E4MOM
10@185#
10@190#
9@195#
WOD
As Rx’d
Average row pace/500m for the total 2000m=2:05.5
Time: 12:42
Looking good, Khan’s!
Front Squat
10@65
10@95
10 w/35lb DB’s
WOD w/ 20 OH ALT STATIONARY LUNGES W/ 35lb plate
15:03
OHS
10@155
10@175
10@195
Wod RX
12:57
OHS
65-75-85
WOD Rx
12:15
KP extreme power abs
OHS (from the floor)
**Participated, sort of***
WOD
As Rx’d
12:16
Strength, OHS: 10 @ 75, 95, 115 (15 GHDs in b/w)
Wod, RX
17:21
OHS
10 @ 75#, 10 @ 95#, 10 @ 95#
Wod, RX
19:37
Strength
65-95 (failed rep 5 [too wide] and finished with 6) then-105
WOD RX
12:26
Unbroken until rep 11 of round 5- grrrrrr
You had it!!!!!!!!! Great job lady!
OHS (Squat Snatch into first rep)
165-165-205 (PR for 10RM)
Wod RX’D
11:14
Unbroken
RX, 15:38
Unbroken, A2G.
4 mile lunch then evening Garage Wod
OHS
10@65-95
8@120
Wod as rxd
11:44
*thanks for virtually pushing me steph
I knew you would do it. Way to get after it after your long day! Proud of you!
Strength: participated – OHS up to 85#. Overhead barbell lunges @ 85#.
WOD: Assault Bike for row. 20 OH ALT STATIONARY LUNGES W/ 45lb plates
16:14.
Abigail:
Strength @ 25#
WOD:
3 rounds @ 25#
2 rounds @15#
17:11
-missed class did workout at my sisters gym (not the best gym for a CrossFit workout)
-Sub rower for bike (rower didn’t work♀️)
-Only had preloaded barbells, kept the weight at 50lbs for OHS
WOD
14:59
MRX
16:00