Wednesday, March 30, 2022

31 Comments / Workout of the Day (WOD) / By

This Saturday, April 2nd, Open Gym will be from 10:00am to 11:00am only.  

10 Sprint Rounds for time of: 
100 Meter Row
5 Deadlifts 225/155# Rx+275/185# MRX 185/125#
10 Pull-ups Rx+C2B
5 Over the bar burpees
Rest 1 minute b/w rounds

31 thoughts on “Wednesday, March 30, 2022”

  2. William Gomez

    Wod RX: 20:13 – 9 = 11:13

    Activator completed @ Wod weight

    1- 00:53
    Rest
    2- 2:50
    Rest
    3: 4:46
    Rest
    4: 6:55
    Rest
    5: 9:09
    Rest
    6: 11:29
    Rest
    7: 13:36
    Rest
    8: 15:50
    Rest
    9: 18:05
    Rest
    10: 20:13

    Reply
  4. Georgie

    Wod as rxd
    19:40 – 9:00 = 10:40

    1:04, 1:04, 1:04, 1:03, 1:04, 1:05, 1:04, 1:06, 1:03, 1:03

    Glad I didn’t go plus, it certainly wouldn’t have been a “sprint” 😛

    Reply
  6. Butter

    Activator completed at Wod weight

    Wod Rx’d
    21:51-9=12:51

    1:06, 1:08, 1:07, 1:11, 1:12, 1:18, 1:21, 1:24, 1:31, 1:33

    Reply
  7. Breck

    Activator
    Min 1: 100 Meter row
    Min 2: 10 Kipping Swings + 5 Strict C2B
    Min 3: 5 Deadlifts@135#
    Min 4: 5 OTTB’s
    Min 5: Rest
    Min 6: 100 Meter row
    Min 7: 5 Pull-ups
    Min 8: 3 Deadlifts@225#
    Min 9: 3 OTTB’s
    Min 10: Rest
    Min 11: 100 Meter row + 2 Deadlifts@225# + 5 Pull-ups + 2 OTBB’s

    WOD
    As Rx’d
    Everything unbroken
    1: 1:01
    2: 1:00
    3: 1:00
    4: 1:00
    5: 1:01
    6: 1:03
    7: 1:07
    8: 1:10
    9: 1:16
    10: 1:09
    Total time: 19:47-9:00(rest)=10:47

    Reply
  8. Chandler

    WOD rx all unbroken
    1:05-2:05
    3:12-4:12
    5:20-6:20
    7:30-8:30
    9:37-10:37
    11:45-12:45
    13:56-14:56
    16:07-17:07
    18:19-19:19
    20:33 total – 9:00 = 11:33 work

    Reply
  10. Daniel

    Activator: completed @ WOD weight

    WOD Rx’d
    19:21 – 9:00 (rest) = 10:21
    1) :58
    2) :56
    3) :59
    4) 1:01
    5) 1:00
    6) 1:06
    7) 1:05
    8) 1:03
    9) 1:08
    10) 1:05

    Reply
  13. Steph

    Activator up to 205#

    Mod WOD w/ 185# and 5 C2B
    19:57
    1- 1:04
    2- 1:02
    3- 1:05
    4- 1:05
    5- 1:05
    6- 1:04
    7- 1:04
    8- 1:09
    9- 1:09
    10- 1:07

    KP Abs

    Reply
  15. ryan alonso

    Activator (threw in some burpees and KB swings to spice it up) 🙂
    Min 1: 100 Meter row + 3 over the row burpees
    Min 2: 5 Pull Ups + 5 regular burpees
    Min 3: 5 Deadlifts@185# + 5 over the bar burpees
    Min 4: 10 OTTB’s
    Min 5: 12 KB Swings (70#
    **Did that scheme another time thru (minutes 6 – 10)
    Min 11: 100 Meter row + 2 Deadlifts@225# + 5 Pull-ups + 2 OTBB’s

    WOD
    As Rx’d
    PLU’s unbroken until round 9
    1: 1:02
    2: 1:01
    3: 1:02
    4: 1:02
    5: 1:07
    6: 1:11
    7: 1:08
    8: 1:10
    9: 1:18
    10: 1:25
    Total time: 20:26-9:00(rest)=11:26

    Shout out to Melanie – way to finish at the end!! Awesome noon class – great job! thx breck!

    Reply
  16. Chrissy

    Activator – 105-125

    100m row
    5DL (rds 1-5) – 3DL (rds 6-10) @ 125
    6 ring rows
    3 OVBB (step over)

    1:16
    1:16
    1:16
    1:20
    1:31
    1:32
    1:23
    1:23
    1:26
    1:24

    Reply
  17. max

    wod rx
    1 :54
    2 :58
    3 1:13
    4 1:36 (5-5)
    5 1:39 (6-4)
    6 1:47 (6-4)
    7 1:43 (6-4)
    8 1:44 (6-4)
    9 1:43 (6-4)
    10 1:25 (6-4)

    Total: 23:42

    Pull-ups in ()

    Reply
  19. Ryan G.

    Activator: Participated
    WOD Rx*: 25:55 total time
    *fought with a rip beginning in round 6 and switched to ring rows for rounds 9 and 10*

    Reply
  21. Molly

    Activator up to 185#

    Wod RX
    1:06
    1:04
    1:09
    1:09
    1:11
    1:10
    1:13
    1:12
    1:15
    1:16
    20:45-9min rest= 11:45
    Fun 12 class!!!!

    Reply
  22. Monica

    Activator
    Min 1: 100 Meter row
    Min 2: 10 Kipping Swings + 5 Kipping Pullups
    Min 3: 5 Deadlifts@115#
    Min 4: 5 OTTB’s
    Min 5: Rest
    Min 6: 100 Meter row
    Min 7: 5 Kipping Pull-ups
    Min 8: 3 Deadlifts@125#
    Min 9: 3 OTTB’s
    Min 10: Rest
    Min 11: 100 Meter row + 2 Deadlifts@125# + 5 Pull-ups + 2 OTBB’s (only got 1 OTBB in time cap)

    WOD
    DL MRx @ 125# – cut pullups to 5 per round
    Everything unbroken
    1: 1:19
    2: 1:21
    3: 1:22
    4: 1:19
    5: 1:23
    6: 1:25
    7: 1:27
    8: 1:29
    9: 1:31
    10: 1:31
    Total time: 23:07-9:00(rest)=14:07

    Reply
  25. Gleidson Alves

    WOD
    Rest times
    1:02-2:02
    3:11-4:11
    5:23-6:23
    7:38-8:38
    9:58-10:58
    12:26-13:36
    15:05-16:05
    17:45-18:45
    20:26-21:26
    Final time 22:55

    Total time 22:55 – 9:00 = 13:55

    Reply
  26. Chris C.

    Activator: completed
    WOD: subbed 5 strict pull-ups for 10 kipping – everything else as RX’d.

    23:10 – 9:00 = 14:10

    Reply
  27. Katie B

    Activator up to 185#
    Fun 12 class with friends 😉

    Wod RX – 21:56- 9 min= 12:56
    :52
    :56
    1:10
    1:05
    1:12
    1:10
    1:32 (ripped this round, had to switch to kipping pull-ups [singles] after this to avoid hitting rip on palm- I’m a huge weenie- boooooo)
    1:26
    1:32
    1:43
    Brutal but kind of awesome workout!

    Reply
  28. Linda

    Activator with 85# and ring rows

    WOD w/85 # and 5 ring rows and 3 over the bar
    Burpees and last round did 5 over bar burpees
    24:57

    Reply
  29. J Stone

    Mod wod
    185 DL
    Did 5 strict pull-ups first 5 rds then 5 killing pull-ups last 5
    Also I step over the bar on burpees
    19:50

    Reply

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