September 24, 2014

40 Comments / Workout of the Day (WOD) / By

Wednesday 140924

“The New Nurse”

As many rounds as possible in 20 minutes of:

9 Burpee box jump on and over (24”, 20”)

24 Kettlebell swings (55#, 35#)

67 Double unders

Post rounds to responses.

Karin (Double under)

40 thoughts on “September 24, 2014”

  1. Teddy

    STR:
    1 min 5 bench press 3,3,3
    1 min 1-2 rope climbs 1,3att,2att
    1 min 1-10 hangs 22s,19s,15s
    1 min 10-50 DUs 10,10,10

    WOD: 3 rounds + 12kbs
    7 Burpee box jumps (20″)
    24 kb swings (35lb)
    67 single unders

    Reply
  3. Jeremy F

    Strength/skill:
    3 rounds
    1 minute: 5 bench press (205#)
    1 minute: 2 legless rope pulls
    1 minute: 30 sec hang
    1 minute: 40 sec of jump rope (singles)
    *
    WOD as rx’d except did 134 single unders

    Completed 5 rounds + 9 burpee box jump overs

    Reply
  4. Lucas

    Strength:

    5 sets of Clean: Full+low hang+hang
    95-135-155-175-195

    Deadlift: 5×5 @ 245

    WOD: 9 min amrap
    30 DU’s
    10 KBS (62# – Russian)
    10 HRPU
    Score: 7+10 KBS

    Reply
  7. Angie

    strength:
    3 rds
    5 bench press @ 75#
    1 standing rope ascent/descent
    various amounts of strict & kipping pull ups
    20 double unders

    WOD:
    2 rds + 52 D/U
    (Double unders ate me up today!!)

    Happy Birthday Karin!

    Reply
  8. Dave D

    Strength/Skill – 3 Rounds
    Minute 1: Bench Press 5 @ 205# completed
    Minute 2: 2 10′ legless rope climbs from seated position completed
    Minute 3: 3 MU round 1, ring holds rounds 2 and 3
    Minute 4: 30 DU each round

    WOD as rx’d
    Did 3 rounds and called it good

    Happy Birthday, Karin

    Reply
  10. Nicole B

    Strength/Skill – 3 Rounds
    Minute 1: Back Squat 5 @ 135
    Minute 2: 1 10′ legless rope climbs from seated position
    Minute 3: 1 Bar MU- & attempts
    Minute 4: 15 Dubs

    WOD as Rx’d
    6 Rounds Even at buzzer 😉

    Great job, 9:30 crew!

    Happy Birthday, Karin!!

    Reply
  11. Karin

    Warm up: doubles 24 (for my bd) each round
    Hang for 30 sec
    1 rope leg less attempt
    15 bench at 55
    Wod 3 rounds 8 burpees box jumps
    Thanks guys for all the BD wishes! Love you guys but prob you are not feeling the same after my WOD! Blame Breck for 50 percent and me 50!

    Reply
  14. Chandler

    Minute 1: 1 muscle up and 15 second bar hold
    Minute 2: 25 DU
    Minute 3: 5 bench press @ 110
    Minute 4: 1 leg less rope climb from seated position. Failed 3rd one

    WOD as rx’d 4 rounds and 22 KB swings.
    Awesome job, Nicole!! Geez. Teach me your ways 🙂
    Happy birthday Karin!!

    Reply
  25. Michael

    3 rounds of
    5 Bench press @235
    2 legless rope climbs @ 10ft
    2 ring muscle ups (failed).
    25 double unders
    Wod prescribed in 20mins except for 134 single unders. Rounds=4 even

    Reply
  30. Breck

    3 Rounds of:
    1st Minute: 5 Bench Press (225#)
    2nd Minute: 2 Legless rope climbs starting from a seated position (10′)
    3rd Minute: Muscle ups (7/7/5)=19 total
    4th Minute: 5 Triple unders

    “The New Nurse”
    As Rx’d
    1 Missed double under in round 5 or otherwise it would’ve been unbroken.
    Rounds=6+6 Burpee box jump overs

    Reply
  31. TS

    Dang Will, it’s like that?
    Guess I’ll go ahead and post since I’ve already been called out…
    Bench – 5@205-5@215-4@225 (Rayus pointed out I didn’t finish all of my bench sets)
    Seated Legless rope climbs – 2-2-2 (Rayus pointed out that I dropped from the top and did not descend down the rope)
    MU – 2 non false grip – 1 false grip – 1 false grip
    Dubs – 30-30-30
    Did an extra 2 MUs and went home…

    Reply
  33. Noah

    Strength:
    205,205,185 (5 reps)
    2,1,1 ( got my fill of rope climbs yesterday…might have rhabdo)
    2,2,2 MUs
    10,10,10 trips

    Wod:
    6+ 25 reps rxd

    Reply
  35. Linda

    Boot camp w/me, Missy, Lisa, Stepanie and the birthday gir KARIN!…she already did her New Nurse WOD at noon!

    Warm up:
    Mini mile
    Run
    400M
    200M
    400M

    35 secs work 10 secs rest (during 10 sec rest –jog)

    Lateral jumps side to side (cross arms in front)
    Lunge (switch legs) arms curl as you go down
    Burpees
    Jog
    Push ups
    Jump Squats
    Toe touch crunch (flat on back reach towards feet-keep head off ground)
    Back Bows (super mans)

    Then in honor of Karin we did

    The “Mini” New Nurse

    As many rounds as possible in 10 minutes of:

    4 Burpee box jump on and over
    12 Kettlebell swings
    67 single unders

    AB WOD:

    10 V ups
    20 toe touches (head off floor)
    10 twists ea side (feet off floor) touch hands to floor
    10 single leg crunches ea leg (feet off ground
    10 double leg crunches
    10 cross leg lifts ea leg
    20 siders
    10 pulsators
    10 roll ups
    20 heal touches
    10 plank crunches from elbow
    10 plank twists on ea side
    10 ups and down
    20 toe touches

    Cut it a little short tonight.. and headed to Las Cabos for fun, food and drinks..and to celebrate Karin’s birthday! Great time!!

    See you all Monday!

    Reply
  38. Hank

    Strength/Skill – 3 Rounds
    Minute 1: Bench Press 5 @ 185# completed (Failed on the last rep)
    Minute 2: 1 10′ legless rope climbs from seated position completed
    Minute 3: 1 minute ring hold each round
    Minute 4: 30 DU each round

    WOD rx’d
    4 + 8KB

    Happy Birthday, Karin

    Reply
  39. CWilson

    Minute 1: Bench Press 5@110# (all unbroken)
    Minute 2: 1 10′ legless rope climb from standing position (made one all the way up)
    minute 3: 3 strict pull ups
    minute 4: 20 DU (count attempts)

    WOD
    4RDs with 35# KB, 20″ box,
    DU 20, 20, 20,67SU

    Reply

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