October 14, 2016

Friday 161014

2 RFT 
-200m Run or 0.5km Assault Bike
-11 T2B
-22 KBS 53/35lbs RX+ 70/53 MRX 45/25
-50m Sled Pull 25lbs/sled RX+ 45/25lbs
-200m Row
-22 KBS
-11 T2B
-50m Sled Pull 25lbs/sled RX+ 45/25lbs

Post time to responses.

dsc_0166

22 thoughts on “October 14, 2016”

  1. Miracle mile as Rx
    21:49

    WOD with empty sled pulls on first and 25# on second round, otherwise Rx
    Made it to 7 KBS of second set in second round

    Full fun Friday workout. Lightning made it interesting.

  2. Run – 7:33-4 5:33
    Row- 11:02-4 7:02

    WOD as RX’D w/25lb sled pull

    14:10

    Such a great WOD felt good through the first round started hitting a wall in the second great job everyone at the 6am

  3. Great pic, Nicole – you look amazing!

    “miracle miles”
    Rowed first, hoping for lightening to stop.
    Ran one 400m and decided I can’t outrun lightening, so back to rowing.

    Total time minus rest = 16:05

    Lightening WOD 😉
    4 rds
    200m row
    11 GHD sit-ups
    22 KBS @ 35#
    20 lunges
    Time = 14:25

    TGIF!!!

  4. “CFJ Miracle Mile”
    400 meter run-1:12
    200 meter run-:32
    400 meter run-1:12
    200 meter run-:33
    400 meter run-1:16
    1 km bike-1:36
    0.5 km bike-:45
    1 km bike-1:30
    0.5 km bike-:50
    1 km bike- 1:36

    Run time: 8:45-4 minutes of rest=4:45
    Bike time: 10:17-4 minutes of rest=6:17
    Total time: 20:02-9 minutes of rest=11:02

    WOD
    As Rx’d
    Everything unbroken
    Time: 13:43

  5. Hottie tottie Nicole!!!!
    “Miracle mile”
    Run first, row second
    400m: 1:20
    200m: 0:35
    400m: 1:19
    200m: 0:34
    400m: 1:18
    Total run time: 9:06 – 4 = 5:06

    400m : 1:46 (hurt the most!!)
    200m: 0:41
    400m: 1:32
    200m: 0:42
    400m: 1:25
    Total row time: 10:54- 4 = 6:54
    Total time 20:08-9 = 11:08

    Wod as rxd
    13:30
    That blew my socks off!!! Great class 930 ohweeeeee

  6. Miracle mile – 21:30
    Row 9:00 – 4:00 = 5:00
    Run 11:30 – 4:00 = 7:30

    Wod rx w .5k bike for all cardio
    18:23

    Tough week. Exceed the time cap 3 times in 5 days

  7. Miracle Mile–
    Run:
    400 – 1:14
    200 – :34
    400 – 1:19
    200 – :39
    400 – 1:18
    Total: 9:04 – 4:00 = 5:04
    Row:
    400 – 1:36
    200 – :45
    400 – 1:30
    200 – :46
    400 – 1:31
    Total: 10:08 – 4:00 = 6:08

    Run+Row = 11:02

    WOD w/ GHD —
    Finished last set of 22kb swings at time cap.

  8. “CFJ Miracle Mile”
    400 meter row-1:24
    200 meter row-0:31
    400 meter row-1:18
    200 meter row-0:37
    400 meter row-1:21
    1 km bike-1:33
    0.5 km bike-0:35
    1 km bike-1:26
    0.5 km bike-0:41
    1 km bike- 0:30
    Row time: 9:11-4 minutes of rest=5:11
    Bike time: 9:45-4 minutes of rest=5:45
    Total time: 19:56-9 minutes of rest=10:56
    WOD
    As Rx’d except used 45# plate for sled pull
    At time cap of 16 min, finished in the 2nd round 200m row
    (Did 0.5 km Assault bike in place of run)
    After time cap finished out WOD with a finish time of 19:50

Leave a Comment

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