“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
“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
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.
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
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!!!
My time is off on the miracle mile just know I finished 20:33 – 8 mins rest was 12:33
Run – 10:45-4:00 = 6:45
Row – 11:51-4:00 = 7:51
WOD as Rx:
Got to 13kbs in the last set.
“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
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
Run mile:
10:37-4:00= 6:37
–
Row mile:
10:47-4:00= 6:47
–
Wod RX: 18:15
Oh the miricle mile total time: 22:24-9:00=13:24
Row mile
9:36-4= 5:36
4K bike
9:51-4= 5:51
Wod w/ghds
18:36 (the bike killed me)
Yeah FUN FRIDAY!!! 😉
Run Mile
9:52-4= 5:52
Row Mile
11ish- 4= 7ish
WOD as Rx’d
13:46
Great work, nooners!!!
Miracle Mile:
Run then Row: 20:11
WOD Rx:
12:43
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
Run = 9:31 Gross, 5:31 Net
Row = 9:21 Gross, 5:21 Net
Run/Row Total = 19:52 Gross, 10:52 Net
WOD as RX’D = 13:31
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.
Run+row = 11:12
Run = 9:01 = 5:01
Row = 8:56 = 4:56
WOD Rx = 14:49
“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
Love that blond in the back ground… Love you too Nicole!!!
“CFJ Miracle Miles”
1. Assault Bike
2. Row
Total: 20:26 (I believe)
WOD w/ 45# plate for sled pull
14:30
Run 9:22 -4 5:22
Total run then row 20:40
SP
10@125
7@135
6@145
5@155
2@165
wod+ w/ 80#KBS
1 rd + 25m sled pull in 16 min