Monday 180212
“Fight Gone Wrong” by DB
3 Rounds for Total Reps/Cals:
-Min 1 = Wallballs 20/14 10/9′ MRX 20/10 9′
REST 30sec
-Min 2 = Bar Facing Burpees
REST 30sec
-Min 3 = Hang Power Snatch 95/65 MRX 75/55
REST 30sec
-Min 4 = T2B
REST 30sec
-Min 5 = ROW or A Bike for Calories
REST 30sec
**Rests are built in to this Fight, 30sec after each min for 3 rounds total. Total time for WOD is 22min.**
Post reps to responses.
WOD Modified
8# WB, 45# HPS, regular burpees (not over bar)
WB: 25-25-25
Burpee: 9-9-9
HPS: 15-15-15
T2B: 12-12-12
Row: 11-11-12
Total reps: 217
Core Dev:
1 min hip ext hold
30 back ext
30 GHD sit ups
1 min high plank hold
Wallballs – 30/30/30
Bar Facing Burpees – 12/9/8
Hang Power Snatch – 17/14/13
Toes to Bar – 15/15/12
Calorie Row – 12/9/11
86/77/74
Total Reps = 237
As rx’d
WOD rx’d
Wallballs: 30/27/28=85
Bar Facing Burpees: 17/15/15=47
Hang Power Snatch: 19/17/17=53
T2B: 28/25/23=76
Calorie Row:10/10/11=31
104/94/94
Total reps=292
WOD RX’d
Round #1=96 (30 WB, 13 BFB, 17 T2B, 21 HPS, 15 Calories)
Round #2=85 (23 WB, 12 BFB, 14 T2B, 21 HPS, 15 Calories)
Round #3=88 (23 WB, 12 BFB, 16 T2B, 21 HPS, 16 Calories)
Total=269
Wod rx
Wall balls 30,30,30=90
Burpees 21,14,13=48
HSP 16,16,11=43
T2B 30,23,22=75
Row 15,14,18=47
Total 303
With 55# bar/ 14# WB
Wallballs: 25/21/21
BFB: 11/13/13
HPS: 15/18/14
T2B: 20/23/21
Row: 9/10/13
80/85/82
Total reps- 247
WOD as RX’d
WB: 29, 29, 23
BFB: 14, 12, 12
HPS: 18, 17, 12
T2B: 20, 18, 16
Cal. Row: 18, 15, 20
Pre workout: 50 ghd sit-ups
WOD:
Wall ball (20#,10’): 24+15+18=57
Bar Facing Burpee: 11, 11, 11=33
Hang Power Snatch (95#): 12, 12, 12=36
T2B: 20, 17, 17=54
Cal Row: 18, 15, 18=51
Total rep+cal = 231
1min High plank
Great to be back in the gym after a two week hiatus
WOD mods: 14# WBS; 75# HPS; Bamboo V-ups
WBS: 22 – 21 – 22 = 65
BFB: 10 – 10 – 11 = 31
HPS: 18 – 16 – 18 = 52
BVU: 22 – 22 – 23 = 67
ROW: 15 – 15 – 18 = 48
Total Reps + Cals = 263
Great class!!
WOD mods: 75# HPS
WBS: 31 – 27 – 25 = 83
BFB: 12 – 10 – 09 = 31
HPS: 16 – 13 – 13 = 42
T2B: 15 – 12 – 10 = 37
ROW: 22 – 19 – 20 = 61
Total Reps + Cals = 254
WOD rx’d
Wallballs: 30/25/25=80
Bar Facing Burpees: 17/14/14=45
Hang Power Snatch: 16/11/11=38
T2B: 20/18/17=55
Calorie Row:20/18/22=60
103/86/89
Total reps=278
WOD RX’D
Wallballs – 28/27/27
Bar Facing Burpees – 13/12/10
Hang Power Snatch – 13/14/15
Toes to Bar – 17/17/13
Calorie Row – 16/16/18
87/86/83
TOTAL = 256
“Fight Gone Wrong”
As Rx’d
Wall Balls=29/30/29=88
Bar Facing Burpees=20/18/15=53
Hang Power Snatch=24/21/21=66
Toe to Bar=30/23/20=73
Row=18/16/17=51
Round 1=121
Round 2=108
Round 3=102
Total Reps=331
Connor the amazing aerobic anomaly! What a motor and set of lungs. Go Connor Go.
WOD with Row and scale of GHD sit-ups for T2B and MRX WallBalls = 272 reps
Hope this WOD was a good training tool/event for all of you!
100 doubles
50 GHD’s
50 Box Jumps (24″)
100 doubles
35 GHD’s
35 Box Jumps
100 doubles
15 GHD’s
15 Box Jumps
16:23
Thanks Okie.
Wb – 35-30-30 = 95
Burp – 15-10-10 = 35
Hps – 28-22-21 = 71
Ttb – 28-23-20 = 71
Cal – 18-14-19 = 51
Total: 323
Wod. w/GHD’s instead of TTB
292 reps
Rx’d
94
70
74
238
Wod w/ 2 rounds of bamboo v-ups instead of TTB – Rx’d rest
67
69
67
203
told you i would start posting Shawn!!!
WOD Rx’d
Wall balls 25-25-25
BF Burpees 13-13-14
HPS 20-20-18
T2B 20-17-12
Cal Row 18-14-16
Total=270
Core and ab circle
“Fight Gone Wrong”
WB – 33,30,27
BFB – 15,11,11
HPS – 21,16,13
T2B – 23,18,18
Row – 20,15,18
TOTAL – 285
Thought this was tougher than FGB as it forced/encouraged me to work the entire minute. Tough workout, well done Okie.
Fight gone wrong
Only two rounds…coming off the flu last week
T2B 20/11
Row 15,11
WB 20,17
BFB 8,7
HPS 5,8
122
Core work
WOD rx’d
Wallballs: 32/27/23=82
Bar Facing Burpees: 17/13/12=42
Hang Power Snatch: 20/16/16=52
T2B: 13/13/13=39
Calorie Row:22/17/18=57
104/86/82
Total reps=272
Core work afterwards
WB: @12# 23/19/20
BFB: 12/12/11
HPS: 10/10/11
T2B: 16/16/20
Bike: 8/8/7
TTL=203
WOD with some mods
45# KBS: 31/20/17
BFB:12/9/10
HPS @65#: 15/12/12
GHDs: 20/15/14
Row: 16/14/16
Total: 233
Fight gone wrong
RX
WB 30-19-18
BOB 9-6-6
HPS 13-11-11
TTB 10-10-9
Cal 14-13-13
Total 192
Crossfit RTB Springfield
—
Strength:
1 Hang Power Snatch to 1 OHS
EMOM for 10 Mins
145#
—
5 Rounds
5 Reps – double KB clean & Snatch
50ft KB lunge
50 DU
16:40
WB – 30-16-16
BFB – 12-11-11
HPS – 12-10-12
T2B – 14-10-8
Row – 16-14-17
Total: 209
WOD rx’d
Wallballs: 30/25/25=80
Bar Facing Burpees: 12/10/10=32
Hang Power Snatch: 20/20/20=60
T2B: 25/20/18=63
Calorie Row:20/17/20=57
Total Reps= 292
MRx
Wallballs 26/20/19 = 65
BFB 10/10/10 = 30
HPS 16/14/13 = 43
T2B 15/15/14 = 44
Row 12/11/14 = 37
Total Reps = 219
Core
WOD MRx:
WB 24,23,24
BFB 12,12,14
HPS 17,20,20
T2B 20, 15, 17
Row 14, 14, 17
Total 263