Tuesday 140708
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to responses.
“Ghost”
Row 23-20-18-18-19 = 98
B 15-13-13-13-13= 67
Dubs 46-53-42-44-50=235
Total 400
Walking lunges, 55# OH
Strength: overhead walking lunges with dumbells
5 sets of 10: 20/25/30/40/55#
*
WOD as rx’d:
Rounds: 1/2/3/4/5/6; [total]
Row (cal): 26/25/24/22/22/22; [141]
Burpees: 10/10/10/10/10/10; [60]
DUs: 6/8/6/6/8/9; [43]
Total score: 246
6th rd
R 16
B 12
Dub 42
Total 470
Strength thru 50s. Wod 322
DB OH Walking Lunges up to 50#
“The Ghost” as rx’d
Row: 26 – 24 – 19 – 16 – 17 – 20 = 122
Burpees: 10 – 9 – 8 – 7 – 8 – 8 = 50
DUs: 30 – 30 – 30 – 30 – 30 – 30 = 180
Total = 352
Warm up: 10 mins
Even: 10 strict pull-ups (did 5 strict-5 kipping-5 butterfly on one round)
Odd: 10 strict bar dips
If anyone can complete the challenge for the day, nice work.
Strength: 10 OH DB walking lunge steps
35-40-45-50-60(f-only got 4 steps, should have tried 55)
The Ghost:
Row: 16-17-18-17-17-20=105
Burpees: 25-14-14-14-13-16=96
DU’s: 81-75-67-52-71-94=440
Total: 641
Loved this workout
229
DUs not good this morning.
322 with push-ups instead of burpees
OH walking lunges (f) at 30
Row 10 calories each round
Burpees 6-10 each round
DU 5-30 each round
Too hot and tired to add it up
9:30 is a bit cooler than noon
Strength Up to 40’s- should’ve tried 45 but diddled around too long, per usual
WOD as Rx’d
Row: 12-14-12-14-13-15= 80
Burpees: 14-14-14-15-16-15= 88
DU’s: 7(rope malfunction)-35-50-49-50-43= 234
Total: 402
Strength
OH walking lunges
10-15-20-25-30(f) on 10
Row 14-12-12-11-10-11= 70
Burpees 11-11-10-10-10-8 = 60
Dubs-40-35-33-34-40-45= 225
Total reps 355
Good work 9:30!
Strength
Up to # 45
Row-18-19-17-18-18-16
Burpees-10-10-10-10-10-10
Sit Ups-15-20-15-15-10-10 (subbed for double unders)
Total=256
1) 23,13,40
2)20,11,41
3)20,10,30
4)19,10,30
5)19,10,25
6)20,10,30
Total:381
W/U
4 deep bar dips/4 PLU FOR 10 min
DB OH walking lunges
5 sets of 10: 25/35/45/50/55 (f on 7th rep)
WOD as rx’d:
Row (cal) damper 7: 16-12-10-9-9-9
Burpees: 4-4-3-4-4-4 ( I like to rest too much and I hate burpees)
DUs: 30-30-35-35-35-35
Total score: 369
So so so hot.
Warm up:
7 strict pull ups
10 ring dips
Unbroken until 5th rd
Strength: DB OH walking lunge (10)
35-45-55-60(F#8)-60(F#6)
WOD:
Row – 20-20-20-18-17-16 = 111
Burp -17-17-13-13-12-12 = 84
Dubs-110-80-67-80-75-74 = 486
TOTAL = 681
*92 consecutive dubs to start and then hit my rower…(pr is 98)
Great job Connor and Breck, fun hour.
Strength – 10 step dumbbell lunges. 5 rounds
10-20-30-40-45
I had to tell myself to burn out physically instead of mentally for that one.
WOD using Elliptical instead of rower. 🙁
Elliptical – 6/6/6/6/6/6
Burpees – 11/13/15/15/15/15
Double Unders – 40/41/45/35/42/33
Total – 356
Probably would have a better score with the rower. I love the workout. Just enough work time and rest time.
Wu 10/10 dips/ pullups
Db lunge 35,45,55,60×8,60×0
Wod
Row- 20,20,20,20,20,20=120
Burp- 15,13,12,11,10,10=71
Du-45,40,40,40,40,50=255
=446
strength:
15-20-25-30(f)-25
wod:
row 12-11-10-10-10-11
burpees 10-10-9-10-9-9
approx. 100 single unders each round
A video about this WOD in case you haven’t seen it yet.
http://youtu.be/XBgf3GKgV78
Warm-up
10 Minutes:
Even: Pull-ups 20/20/15/15/15=85
Odd: Bar Dips 20/20/15/15/15=85
OH Dumbbell Walking Lunge Steps
10@40#DB’s
10@50#DB’s
10@55#DB’s
10@65#DB’s
10@70#DB’s
“The Ghost”
As Rx’d
Row: 20/20/20/20/20/20=120
Burpees: 15/10/10/10/10/10=65
DU’s: 72/82/83/83/84/84=488
Total=673
Oh walking lunges up to 35# then I went downhill..
Wod RX : I think 276
walking lunges
7 steps at 50#
WOD as rx’d
DU 130-130-130-120-120-120
750
Burpees 20-15-16-15-16-15
97
Row 13-12-11-11-11-11
69
total=916
Strength
25/35/45/50/40 overhead DB lunges
WOD
487
WOD. RX’d.
461.
Ridiculous Mitchell!
Strength of dumbell overhead walking lunges up to 65lbs.
WOD of 6 rounds
Row 15×6=90
Burpees 10×6=60
Double unders 20×6=120
Total=270
Strength
15-30-40-55
WOD Rx
297 (not my kind of WOD)
25, 35, 45, 55(f-10), 55
WOD – 416
Dubs – 70, 65, 50, 29, 47, 30
Burpee – 15, 10, 7, 12, 10, 10
Row – 13, 10, 10, 11, 10, 7
*50lbs not 55
Mental giants Crossfit
EMOM 3 power snatches at 80% of 1 rep max
I did 85# which is 85% of 1 rep max all 10 min
Squatting grace:
With 65# (30 squat clean and jerk)
4:32
Going light these days in WOD to work on less breaks
Wow…really impressive Mitchell. Nice work!
strength completed 55# 5 steps at 70#
Wod :
Row 20-18-17-17-17-17 = 106
Burpees: 10-10-10-10-10-8 = 58
Dubs: 70-70-70-54-70-52 = 386
Total: 550
DB lunges 15-20-25-30-35 (failed on 7th)
Row: 14/16/14/15/15/17/17 (91)
Burpees: 10/12/11/12/12/13 (70)
Du: 16/22/20/16/15/22 (111)
Total: 271
DB OH lunges
10×30-40-50-60-70(4f)
wod
R: 15-14-15-15-14-12 = 85
B: 8-8-8-9-9-8 = 50
DU: 35-35-35-55-40-45 = 245
Holy €#%} Mitchell!!!!
Strength 20-25-30-35-40#
WOD
ROWING 38
BURPEES 81
DOUBLE UNDERS 109
Total 128
Oops 228
I need to see a Connor post……
WOD
As Rx’d
683
Incredible work Mitchell!
WOD = 347
Row : 21, 20, 20, 19, 20, 20 = 120
Burpees: 15, 15, 13, 12, 12, 10 = 77
DU: 33, 32, 30, 26, 20 (sit up) 15 (sit up) = 156
DB OH lunges
10×25-35-40-45-50
wod
R: 20-20-20-17-19-19 = 115
B: 10-10-9-9-9-10 = 57
DU: 30-20-20-24-22-32 =148
Total: 320
Walking lunges up to 45 lbs.
“Ghost”
Row = 20-20-16-17-12-12 = 97
Burpees = 14-10-10-10-10-10= 64
Dubs = 68-75-63-45-75-60=336
Total = 497
“The Ghost”
Total: 474