February 3, 2017

Friday 170203

For Time: 
-1200m Run or 1200m Row
-10 WallBalls 20/14 10/9′ MRX 20/10 9′
-1 Rope Climb 15′ MRX 10′
-50 Ab-Mat Anchored Sit-ups
-800m Run or 800m Row
-10 WallBalls
-1 Rope Climb
-40 Ab-Mat Anchored Sit-ups
-600m Run or 600m Row
-10 WallBalls
-1 Rope Climb
-30 Ab-Mat Anchored Sit-ups
-400m Run or 400m Row
-10 WallBalls
-1 Rope Climb
-20 Ab-Mat Anchored Sit-ups
-200m Run or 200m Row
-10 WallBalls
-1 Rope Climb
-10 Ab-Mat Anchored Sit-ups

Post time to responses.

DSC_0614

28 thoughts on “February 3, 2017”

  1. Such an Awesome CFJ CrossFit Couple. Royce is in BEAST Mode!. The other day I had the privilege to watch him blast on the Assault Bike and Cindi Crush some thrusters!!

    WOD MOD : Subbed 10 KBS (55lbs) for all Rope Climbs. Run 1200 – Row 800 – Run 600 – Row 400 – Run 200 all else as written
    Time – 28:03
    Heck Yea TGIF!

  2. WOD rx’d with rowing and running (ran 800m and 200m, rowed everything else)
    27:33? i need to start writing my times down obviously because i can never remember once i get home!

  3. I ditto Michelle’s comment! Great pic!

    WOD w/10# ball to 9′ target, 2 rope ascents from standing to ground ea rd

    42:41 (2:41 past time cap, but finished…really slow on the runs!)

    I like these longer WODs the best!

  4. Rx
    All runs, around the tire every lap
    10 WB
    5 strict palm facing C2B pullups instead of rope climb
    Unanchored sit-ups
    29:04

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