Friday 170526
12min AMRAP:
-10 Burpee Over Box Jumps 24/20″ MRX 20/18″
-12 Wallballs 20/14lbs 10/9′ MRX 20/10 9′
-16/14cal Row or 14/12cal A Bike
Rest exactly 2min
“Finisher”
-2min Max Sit-Ups (athletes choice) GHD or Ab-mat Anchored Military
Post rounds, reps and “Finisher” to responses.
Tomorrow CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!
CF Jenks will be CLOSED on Monday May 29th Memorial Day.
500m row 2:05.3
250m row 1:00.0
WOD 2/10# WB, 20″ box
3 rds + 8 burpee over box
Finisher: 40 GHD sit ups
500m Row 1:41.1
250m Row 49.6
WOD 3rds + 4 reps
Burpee box step overs
14# WB
14 cal Row
Finisher
32 GHD’s
500m row- 1:39
250m roe- I think it was 48 seconds
Wod Rx:
4 rounds + 10cal (6 short of a full 5)
2:00min max Ghd: 40, had to come off and adjust my ghd
500m row – 1:42
250m row -0:50
wod as rxd with bike
4 rounds + 4 burpees
finisher: 48 ghd’s
that was an exhausting hour!!
500m row: 1:28.8
250m row: 46.6
Wod: 3rds + 6 burpee box jump overs
Military ab mat sit-ups: 37
Holy smokes.
500m – 1:30.2
250m – I was flying…literally flew off the seat
WOD rxd
3rds 5 burpee bj
76 sit-ups
500 Meter row: 1:34.1
Rest 3 Minutes
250 Meter row: 47.2
WOD
As Rx’d with row
Rounds=5
“Finisher”
34 GHD sit-ups
500m row 2:00 (5sec PR)
250m row 1:00
WOD rx’d w/assault bike
3 rds+3 burpee box jump overs
Finisher
military ab mat sit ups=70
back still bothering me from last weeks GHDs so didn’t do those
500 Meter row: 1:28.1
Rest 3 Minutes
250 Meter row: 0.44.0
WOD
As Rx’d (w/ row)
Rounds = 4
“Finisher”
80 military ab-mat sit-ups
Rest 2 minutes:
20 GHD sit-ups (bad idea)
500m row – 124.8
250m row – 44.4
Wod rx 3+ 12 wallball
500m Row: 1:36:6 (3.0sec PR)
250m Row: 53:8
WOD Mrx with Row:
3 rounds + 10 reps
Finisher: 2min Max GHD’s
35
500 meter row 1:28
250 meter row 50ish
Wod RX with row 4+1
GHDs=40
500m row – 125.2 (0.8 pr)
250m row – 43.8
Wod rx – not enough recovery time for me
2rds + 3wb
Finisher
34 military sit ups
500 row: 1:49
250 row: 0:55
WOD RX
3 rounds + 3 burpees
Military abmat sit-ups: 49
500 m = 132.8
250 m = 49.0
Wod
With 14#, 20″ and bike
= 4 rds + 2 burpee overs
–
42 sit-ups
Nice job Russ!
500m = 123.9
250m = 42.3
Wod Rx = 3rds 12WB
49 sit ups
500m row: 1:30.9
250m row: 50.3
WOD Rx – 3rds + 5 burpee box jump overs
Military ab mat sit-ups: 46
500m 1:46.3
250m :55.3
WOD: 1st round burpee box jumps, second round halfway through went to step-ups, 14lb ball and rowing
3rnds+ 12WB’s
62 anchored sit-ups