August 19, 2016

Friday 160819

For Time: 
-RUN 600m
-6 Front Squats 165/115 RX+ 185/125 MRX 135/85
-30 Hip Extensions
-6 Over Bar Burpees
Rest 2min
-ROW 600m
– 6 Front Squats 165/115 RX+ 185/125 MRX 135/85
-30 Ab-mat Sit-ups Unanchored
-6 Over Bar Burpees
**Athlete can start with the Run portion or Row portion, then switch.

Post time to responses.

DSC_1461

22 thoughts on “August 19, 2016”

  1. Pre WOD-WOD
    EMOM for 10 min
    Even: 10 cal assault bike
    Odd: 10 over the bar burpees
    *
    WOD : rx+ * did 1 mile on assault in place of 600 meter run
    1st
    600 m row; 6 FS 185; 30 unanchored sit-ups; 6 over the burpees
    2nd
    1 mile assault bike; 6 FS 185; 30 hip ext; 6 over the bar burpees

    Completed at 10:55 (-2 min) adjusted time 8:55

  2. EMOM
    Even – 10 cal row (all between 33-35 sec)
    Odd – 6 OTBB
    WOD
    1st- 600m row, 6 FS w/ 115#, 30 unanchored, 6 OTBB – 5:22 (2:00 min rest)
    2nd- 600m run, 6 FS w/ 105#, 30 morning glories (35# bar), 6 OTBB- finished @ 13:54
    Tough One!

  3. 10min EMOM
    Odd: 10cal Assault Bike
    Even: 10 Over-Bar Burpees

    WOD as Rx’d w/1.5km Assault Bike:
    13:47 – 2:00 = 11:47

  4. 10 min EMOM
    100m run
    5 over bar burpees (imaginary bar…ha ha!!)

    WOD w/85#
    1st: 600m run, 6 fr sq, 30 back ext, 6 OBB – 5:49
    2nd: 600m run, 6 fr sq, 30 sit ups, 6 OBB – 6:07

    TGIF! 😀

  5. Even: 8 cal row in :25sec
    Even: 8 burpees :18 sec

    Wod w/115#
    Assault bike then Row w/40# KB swings
    Round 1: 5:05

    Total
    11:56-2= 9:56

  6. Some serious action by some serious CF Jenks CrossFitters going down in this pic.
    ATTENTION: Great Job am classes, just when I don’t think you like burpees, you come in on a Friday and destroy burpees. Way to go hard and get some burpeee aerobic based action with a sprinkling of some heavy front squats, while always working core/midline stabilization:) !!!

    A = 10cal Row and 10 Burpees – Just what the doctor order for some motor tuning
    B = 600m Row – 6 FS @135 – 30 Ab-mat sit-ups – 6 OBB = 4:12
    1.5km A-Bike – 6 FS @135 – 30 Hip Extensions – 6 OBB = 5:47
    Total Time = 11:59 – 2:00 Rest = 9:59
    I was crushed by the A-bike -FS-and hip extension combo. Could barely clear the bar on my burpee jumps. It was true shaky leg syndrome. Ouch
    Hope everyone has a Fun Aerobic Based Friday!

  7. Strength
    10 min EMOM
    Even 10 cal assault
    Odd 10 burpees

    WOD as RX+

    First WOD: 600m row: 6 front squats@185: 30 sit ups no ab mat : 6 over bar burpees
    4:30
    Rest 2 min
    Second WOD 600m run: 6 front squats @185: 30 hip extensions unbroken :6 over bar burpees had a race to the burpees at the end made it more exciting lol
    Finished 11:10

    Awesome noon class you guys killed that workout

  8. Emom
    Odd min- 10 cal row
    Even min- 10 over bar burpees
    All rds under :30

    WOD rx’d w/row first
    11:11-2:00= 9:11

    Good finish Chad!

  9. WOD at MPcrossfit today

    200m run
    20 Burpee Box Jumps (24″ box)
    10 GHD’s
    250m Row
    5 HSPU (mod w/ 2 abmats)

    4 rounds for time

    27:00
    Kicked my butt! Have a great weekend folks!!

  10. EMOM – row & run/6 burpees

    WOD w/185# BS instead of FS, hip extensions, run first then row

    I forgot to look at the clock for the 2min rest and at finish…it’s Friday.

  11. EMOM 10 minutes:

    Odd – 12 calories Assault bike
    Even – 10 OB Burpees

    For Time:

    -Assualt bike (1.5km)
    -6 Front Squats (165#)
    -30 Hip Extensions
    -6 Over Bar Burpees
    Rest 2min
    -ROW 600m
    – 6 Front Squats (165#)
    -30 GHD situps
    -6 Over Bar Burpees

    12:22 – 2:00 minutes = 10:22

    Nice work Chad.

  12. EMOM:

    ODD: Rowed 145M ea rd (didn’t set for calories) (did assault bike for one rd)
    EVEN: 6 over the bar burpees

    WOD w/55#, and 25# KB for Russian swings:

    2nd WOD (rowed)

    15:44 = 2 minutes rest = 13:44

  13. EMOM
    12 cal bike
    8 over the bar burpees

    Thought I’d test my back a bit and see how things felt.

    WOD:
    600m run (moderate jog, more like it, but I finally got to run)
    6 strict C2B
    30 good mornings w/ 15#
    6 over bar burpees
    Rest 2 mins
    600m row
    6 strict C2B
    30 push-ups
    6 over bar burpees

    14:00 – 2:00 = 12:00

    Felt good to do something similar to what everybody else was doing finally!

Leave a Comment

Your email address will not be published. Required fields are marked *