Open Gym will only be offered from 10:00 to 11:00am this Saturday, January 22nd.
The CrossFit Open is quickly approaching! We’ve got CF OPEN 2022 shirts ready to PRE-ORDER through January 25th at midnight.
Every minute on the minute for 20 minutes:
5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell thrusters
The rx’d dumbbell weight is 45% bodyweight for men and 30% bodyweight for women (that is both dumbbells combined).
*If you fall behind, note rounds made EMOM and then it becomes a 20 minute AMRAP*
Post dumbbell weight used, total minutes completed and total rounds completed thereafter.
Compare to August 12, 2020.
Activator
Bike: 60 cal
Ski: 47 cal
WOD completed with 40# DB
More like women’s Rx; Rx’d would have been 50, and would have crushed me in a couple of rounds
Wod @ home
Wod: completed all 20 rounds
@ 35lbs total 70lbs
BodyWeight: 170lbs
Activator:
Row=54
11,10,10,11,12
Echo bike=47
7,9,10,10,11
Activator w/ bike
102 cals
WOD with #35’s
Completed
Per body weight should have had 50’s
Activator
5 Rounds of:
30 Second of Ski Erg
30 Second Rest
5 Rounds of:
30 Second of Bike
30 Second Rest
Ski=49
Bike=52
Total=101 Cals
WOD
Completed with 35# DB’s
Activator
5 Rounds of:
30 Second of Bike
30 Second Rest
5 Rounds of:
30 Second of Ski Erg
30 Second Rest
Bike=52
Ski=52
Total=104 Cals
WOD
Completed with 35# DB’s
*next time try 40’s
Activator
Ski erg 37 cals
Bike 35 cals
Wod
Completed with 30s
~41% body weight
Activator
5 Rounds of:
30 Second of Bike
30 Second Rest
5 Rounds of:
30 Second of Ski Erg
30 Second Rest
Bike=39
Ski=32
Total=71 Cals
WOD
Completed with 20# DB’s (30% BW)
This WOD has haunted me since we did it in 2020 (max knows…). I crumbled and only made it through the first 10rds (resting for 3-4min) then finishing it out – 17rds total
I did this at home today using the same weight I did last time (35# DB’s) and I’m happy to report that I completed this bad boy all the way through (~25sec per round)
It’s the little things like this that makes you realize your progression (mentally and physically)!
Boom! Great job Ryan!
Yessssss Ryan! Perspective!!!
Niiiice!!!
Activator
Ski erg 52 cals
Bike 51 cals
Total = 103
WOD
Used #45 DB (not rx): completed 15 rds EMOM, rested 1 minute, completed 1 rd IN 1 minute, rested 1 min, then finished out with a rd per minute for final 2 minutes.
Total rds completed = 18
Activator
5 Rounds of:
30 Second of Bike
30 Second Rest
5 Rounds of:
30 Second of Ski Erg
30 Second Rest
Bike=68
Ski=46
Total=114 Cals
WOD w/ 40#
Rested in min 13
Ouch!
6’0”/ 178/ 40
Activator:
Ski: 60 Cals
Bike: 60 Cals
Total: 120
WOD Rx’d (40# DB’s)
Completed all 20 rounds in 22-25 seconds
Activator: Bike- 64 Ski-erg- 42- Total: 106 cals
WOD: 35#- 19 Rounds (broke at round 13)
Maintained 2020 scoring: 19 rounds (broke at round 15)
Thanks to Jamie for yelling at us.
Bike 45 Cals
Ski 33 cals
Total 78 cals
Wod w/ 30# DB
complete
Happy to help, Ryan 🙂
Wod RX w/ 45# DBs
Completed all 20 rounds
Ski: 36
Bike: 36
Total: 72
Completed 18 EMOM rds w/#20 dumbells
Killed it tonight, Destiny! Way to push, friend 😉
*Activator
Bike 50 (49.96) Cals – waited for that roll over
Ski 45 cals
Total 95 (94.96) cals
WOD w/ 30# DB completed 20min EMOM
37% body weight
18-23 seconds each round (note for next time)
Activator:
Ski: 64
Bike:54
Total cal: 118
Wod rx w/#50 db
7 rounds and then every other round completed
Activator:
53 bike + 50 ski = 103
WOD w/30#
Completed all 20 because Jamie was doing the same weight right in front of me so i couldn’t quit if she didn’t.
KO wod instead of activator
Wod as rxd
With 30’s completed thru round 13
Then 35’s for last 7 rounds
Finished 21-23 secs
*last year did 30s and apparently died, this year felt good and would consider 35’s for whole thing next time
Activator
5 Rounds of:
30 Second of Bike
30 Second Rest
5 Rounds of:
30 Second of Ski Erg
30 Second Rest
Bike= 60
Ski= 37
Total=97 Cals
WOD completed, w/ 30#
Activator
5 Rounds of:
30 Second of Ski Erg
30 Second Rest
5 Rounds of:
30 Second of Bike
30 Second Rest
Ski=53
Bike=62
Total=115 Cals
WOD
Completed with 35# DB’s
18 rounds, sat out 9th & 14th
Ski erg 30 cal
Bike 22 cal
WOD w/15’s completed all rds
Should go heavier next time