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.
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
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!
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
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! 😀
Angie had to correct my morning glories mistake, how about Good Mornings! But I like my way better! Sorry DB
Crossfit pick it up – Colorado Springs
4 RFT
(7) 135# clean/jerk
(7) Bar MU
10:16
10min EMOM
Odd: 10cal Row
Even: 10 Over-Bar Burpees
WOD as Rx’d:
12:25 – 2:00 = 10:25
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
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!
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
Odd minute was assault bike
Even was burpees oops lol
11:10-2:00 min rest = 9:10
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!
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!!
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.
WOD with 105#
Good Mornings with 22lb bar
12:02-2= 10:02
Emom evens alternated row/assault bike
Odd other burpee.
Wod as rx’d + potty break
13:43 – 2 = 11:43
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.
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
Emom
Even – Assault Bike 10 cal
Odd – over bar burped: 10 – last round did 9
Wod RX
12:01 – 2:00 = 10:01
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!
EMOM
8 over bar burpees
7 cal on assault bike
WOD rx’d
12:45-2:00=10:45