Wednesday 160928
Team WODs:
In 2 Athlete teams
WOD #1 “Rowing Showdown”
– 1800m Row For Time
-(Rules = Athletes must switch every 300m)
WOD #2 “Alternating Chipper Abilities”
20min AMRAP:
-10 Pull-ups Athlete 1
-10 Pull-ups Athlete 2
-5 Burpees Athlete 1 Regular Burpees
-5 Burpees Athlete 2 Regular Burpees
-12cal Row Athlete 1
-12cal Row Athlete 2
-15 KBS Athlete 1 24/16kgs or 32/24 or 20/12
-15 KBS Athlete 2 24/16kgs or 32/24 or 20/12
-5 Burpees Athlete 1
-5 Burpees Athlete 2
-10 T2B Athlete 1
-10 T2B Athlete 2
-12cal Row Athlete 1
-12cal Row Athlete 2 = 1 Round, start over
**Athletes must slap hands before alternating
Post results for WOD’s to responses.
Team WODs with Paul — great job Paul!
#1: 6:07.8
#2 (55# KB): 2 rds + 2 T2B
6:07.8 thanks for pairing up Gentle Giant (Jeremy) he rows angry. I tried to keep up!!
WOD with 55# KBS
2 complete rounds plus 2 T2B.
GOOD job Jeremy!! I have to keep telling myself I’ve been back for less than a month.
Good job Adam and Kevin, Nice performance.
Team WODs with Adam (55# KBS)
1) 6:10
2) 3 rounds + 9 burpees
Thanks Paul. Our goal was just to keep up with you and Jeremy.
Thanks Kevin. I was spent after WOD 1, keeping up with Jeremy was no easy task. 1 pull and he had 300m. Lol. My grip disappeared for WOD 2, I went home and had bruising on my abs (I’m thinking I was slapping myself with the rower handle or the Burpees). Awesome job on the 3 rounds.
Team WODs w/ Breck (70# KB)
1) 5:44
2) 2 rounds plus 16 T2B
Team: Angie-B-Dupler
Me 35#kb, B 45#, Dupler 55#?
WOD 1 = 7:30
WOD 2 = 2 rds + 13 TTB
We finished out a third round at roughly 23 min.
Thanks for letting me slow you two down today!
You did a great job Angie and you didn’t slow anyone down!!
Awesome pic Dupler!!!!!!
Team: wod with Chad
Wod 1 = 6:27
Wod 2 = 2 rds + 16 t2b w/ 55lb kb
Sorry for slowing you down Chad! Thanks for the push.
Team WOD with PEPER
WOD 1- 6:27
WOD 2- 2 rounds and finished 16 T2B
55#KB
Way to go pepper you killed it you kept we wanting to go fast you definitely weren’t slowing me down I loved the energy and push very fun workout today
Team: Jessica & Nicole
“Rowing Showdown”
7:38.4
“Alt chipper abilities”
1 cal short of 3 rounds!
Great work, Jess!!!
Wod w/ Sydney:)
1800 meter row: 6:52.4
Wod rx (35# kb)
3 rounds + 9 calories
With Jewel
WOD #1 “Rowing Showdown”
– 1800m Row For Time
Score: 7:17.6
WOD #2 “Alternating Chipper Abilities”
20min AMRAP: 55#/35# kbs
Score: 2 rounds + pull-ups and started burpees
Team WOD w/ Connor
1800M row – 5:41.6
20 min AMRAP – 3 rounds + 18 Pull-ups
Team Alonsofearn – just trying to keep up with The Machine that is Mr. James Redfearn
1800m row – 6:33.9
…not sure but I think I saw a time or two where Dusty didn’t tag Connor – just saying (haha – j/k) Awesome time Dusty/Connor – you two killed it today! jerks.
AMRAP WOD:
mod – I did 5 T2B (the machine did 10)
2rds + 9 burpees (2nd set of burpees)
teamed up with dana and jamie 🙂
1800m row – 6:36
wod as rxd
2 rds + 13 ttb
fun partner wod, good job girls!
WOD rx’d with Nicole
“Rowing Showdown”
7:38.4
“Alt chipper abilities”
1 cal short of 3 rounds!
Great job Nicole!
Team Hodges
1800m row: 6:28
WOD w/ring rows for me and GHDs for both
It wouldn’t be a partner WOD if I didn’t screw something up… forgot a round of burpees in round 3.
2 rounds + 20 GHD’s
Partner w JC
1800m row
5:39.0
Amrap w 55#kb
3rds – 20:27
Was 10cal short at time cap
Wod w/ Justin Burns
1800 m row
6:19
Wod
3 rds + 2 pull-ups
Got work Burns.. U killed it and about killed me.
Team Blocker
1800m row:
7:30, although that doesn’t feel right. Rower kept resetting.
Wod 2:
Both used 35# kb, I did 10 cal bike for rows
3rds + 11 pull-ups
All my pull-up muscles are DONE! See y’all Friday.
go team Blocker! 🙂
Team Robinett
Row – 7:0?
Wod rx’d
3 + 10 burpees
Team WOD w/ Dusty:
1800M row – 5:41.6
20 min AMRAP – 3 rounds + 18 Pull-ups (70# KB)
Damn Russ & JC! – nice job! We got showed up on the “Rowing Showdown”
Team WOD w/Lori (thanks for teaming up with the old lady)!!! It was fun!
1800M Row: 8:56
WOD w/25# KB, jumping pull ups and knee raises
2 rds + Lori did 10 pull ups
Great pic Dupler!!!!! Looking good!
Great job Georgie! Such great endurance.
Jamie you’re amazing! You and baby Griffin were great team members.
1800m = 6:36
Wod2= 2rds + 13t2b.
CrossFit Federal Way, WA
Split jerks 5×3
135,155,165,175,185
WOD
27-21-15-9
Wall balls 20#
Clean and jerk 95#
15:35
Teamed with John in the 6:30 class.
WOD1: Forgot time, but we dominated the mixed gender teams in our class.
WOD2: Completed 2 rounds and all KBS (55#) in round 3.