Friday 101203
In this workout you will have 4 five minute rounds with a 1 minute break between rounds. Each round consists of a 400 meter run at the start of each round. After you complete the 400 meter run you will have the remaining 5 minutes to complete 1 of the following 4 exercises for max reps in each round. You choose the order of the exercises for each round.
Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Rowing (Calories)
Burpees
Kettlebell swings (Men 55 lbs, Women 35 lbs)
Post total reps to responses.
400 meter run times
1:23
1:33
1:34
1:39
WB 67
KB 57
Row 47
Burps 31 All Burps were jumping to 8ft bar
Total of 202
WOD Total reps: 113
burpees 19
WB 29
row 24
KB 41
run times:
2:03
2:17
2:20
2:19
Someone shared this link with me today – a CrossFit video. If you have 10 minutes to waste, it’s worth watching.
http://www.youtube.com/watch?v=sUj5YAnA0bQ
WOD total reps: 121
KB Swings – 42
Push-Upss – 35
WB Shots – 21
Row – 23
All my run times were around 2:28
203 reps as Rx’d. Shouldn’t save wall balls for last
WOD total reps: 199
Burpees – 37
Row – 37
WB Shots – 50
Kettlebell- 75
As rx’d 130
As Rx’d – 185.
Wall Balls 57- weak on getting in to standard height
Burpees 36
KB swings 57
Row 35
Wod as Rx’d: 222
Wall Balls-61
Kb Swings-72
Row-38
Burpees-51
Burpees 50
KBS 55
WBS 42
Row 48
As rx’d 195.
First run was around 1:30, the rest were 2:00 or above. Tough way to come back from being sick all week.
Paige, you are absolutely ridunkulous.
WOD as RXd 140
Burpees 56
KBS 60
WBS 45
Row 47
As rx’d 208
Burpees – 36
Kettlebells – 58
Rowing – 27
Wall Balls – 40
Those were the slowest 400’s of my life. And Jesse, you’re right. Saving wall balls for the end was a terrible idea.
Burpees = 53
KBS = 70
WBS = 79
Row = 65
As Rx’d = 267
Correction: KBS = 79 & WBS = 70
Kbs: 70
Burpees touching the bar: 41
Wallball: 49
Row: 43
203 total
Great job Denver!