5 Rounds for max distance
1 Minute of Biking
1 Minute Rest
Right into
5 Rounds for max distance
1 Minute of Skiing
1 Minute Rest
*Athletes choice of starting with bike or ski.
5 Rounds for max distance
1 Minute of Biking
1 Minute Rest
Right into
5 Rounds for max distance
1 Minute of Skiing
1 Minute Rest
*Athletes choice of starting with bike or ski.
CFJ mile: 9:30
Assault: 3680m
Ski: 1245m
CFJ mile – 9:07
Bike – 3442 meters.
Ski – 1149 meters.
CFJ mile: 9:31
Great job David and Caleb. Smoked it!
Wod Rx’d
1) Bike= 3,868m (102 cals)
2) ski= 1,394m (95 cals)
Thank you sir! You killed that bike and ski.
5262m total (197 cals)
CFJ mile: 10:07
Wod Rx’d
1) Bike= 3,813m
2) ski= 1,320m
CFJ Mile
400-1:32
200-0:42
400-1:20
200-0:40
400-1:16
Total time: 9:30-4:00(rest)=5:30
WOD#1 with Bike=3,999.7 meters (111 calories)
WOD#2 with Ski=1,411 meters (97 calories)
Total meters=5,410.7 (208 calories)
Ran 1 mile
7:32
3390m bike (65.64 cal)
1134m ski (65 cal)
4524m total
Also happiest birthday to one of my very favorites!! ily Steph!!
CFJ MILE
10:41
WOD RX
Ski 1353
Bike 3611
Total 4964
CFJ mile: 9:57
—
Assault Bike: 3599m
Ski: 1175m
Total = 4774
2 Back squats every EMOM x 10
175#
Wod mod
Turned more into EMOM bc zero energy for sprinting today..
Bike: 3,500m (71.6 cal)
With 30# DB squats on rest minutes
–
Ski: 1,182m (68 cal)
With 10 sit-ups on rest minutes
Cfj mile
11:43
Wod rx
Bike 4060
Row 1391
Total 5,451
CFJ Mile
400-1:29
200-0:48
400- 1:37
200-0:52
400-1:38
Total time: 10:24 – 4min= 6:24
WOD#1 with Bike=3,686.4 meters
WOD#2 with Ski=1,383 meters
Total meters= 5,069.4 meters
RG, Alonso, and Berlyn- absolutely crushed that CFJ mile!
Also- HAPPY HAPPY BIRTHDAY to Steph!!!
Compare to (CFJ Mile):
April 2020- 10:57
Feb 2020- 10:16
CFJ Mile
Total time: 9:33 – 4min= 5:33 (PR for me)
**crushed it, RG way to go!
WOD#1 with Bike=3,712 meters (90.98 cals)
WOD#2 with Ski=1,235 meters (76 cals)
Total meters= 4,947 meters
…not much left in the tanks after the cfj mile – hung out in the pain cave for the rest of the workout 🙂
awesome noon class! Shout out to Max – crushed the machines!! thx breck
CFJ mile: 9:18
Wod Rx’d
1) Bike= 3,565
2) ski= 1,046
Total: 4611
400-1:19
200-0:43
400-1:17
200-0:44
400-1:15
CFJ Mile
10:58
Bike: 3198
ski: 1152
total: 4350
Good work, nooners! fun one!
Nothing about today went well.
Cfj mile: 8:41
Ski: 1195
Bike: 3035
CFJ Mile:
7:12 (:08 PR)
(7:20 April 2022)
(8:29 February 2022)
Assault Bike: 3,745
Ski: 1,355
Garage Gym’d the Wod @ 5:30a
Did not do the CFJ mile sadly, but did 4-400 Springs
WOD#1 with Rogue Echo Bike=3,786
WOD#2 with Skierg =1,522
CrossFit mile:
10:27-4:00=6:27
WOD Rx’d
Bike: 3,980
Ski-erg: 1,275
Jenks mile (rowing)
10:31
Bike – 3211
Ski – 1048
Jenks Mile
6:22
400: 1:41
200: :49
400: 1:32
200: :47
400: 1:33
10:22-4 rest: 6:22
WOD Rx
Ski first: 1,270m (77 cals)
Bike: 3,537m (75.77 cals)
Total: 4,807m (110.77 cals)
Birthday festivities after. Thank you everyone for all of the well wishes today. You know how to make a girl feel special
Happy Birthday
CFJ Row Mile
400 – 1:45
200 – 0:48
400 – 1:47
200 – 0:51
400 – 1:51
11:02 total – 4:00 rest = 7:02
Ski : 1,147m / 64 cals
Bike : 3,142.8m / 57 cals
Total : 4,289.8 m
Holy hot one today. Good job everyone.
CF Jenks Mile: 9:51 Rx
BIKE: 3466
SKI: 1336
TOTAL: 4802
CFJ Mile – 10:16
Bike: 3154
Ski: 1090
CFJ mile: 10:23
—
Assault Bike (standing): 2916.5
Ski: 1023
CFJ Mile – 9:52
400-1:25
200-:45
400-1:23
200-:48
400-1:31
Bike max distance – 3620
Ski max distance – 1138
TOTAL – 4768