For total reps:
Complete 2 minutes of each exercise followed by one minute of rest in between each exercise for a total of 29 minutes. Choose any order you prefer to complete the exercises.
Squats
GHD Sit-ups or Sit-ups
Pull-Ups
Push-Ups
Double Unders
Hip Extensions
Box Jumps 20”
Row (calories)
Ring or Bar Dips
Burpees
Compare to September 7, 2011.
Rest 1 minute, then:
“Finisher”
400 Meter sprint for time
Started with burpees, ended with dips…most were between 32-35 reps…details are hazy
400m sprint finisher in 1:19
5’11″/204#/30yo
Front Squat: 135/225/315/365/385 (10# PR; 375 since 1/31/22)
Bench Press: 1@295, 3@260, 3@260, 3@260, 3@260, 3@260
Pec Flyes: 10×10
Strict HSPUs: 49 (36 unbroken)
Strict PUs: 12
GHD: 18
Hip Extensions:30
Ring Dips: 0
Jumping Jacks: 80
Box Jumps: 15
Pushups: 20
Row: 21
Spring: 1:21
*Sprint: 1:21
Pull-ups 33
Burpee’s 30
Squats 71
Push-ups 36
BJ’s 34
Dips 21
Row 30 cal
Sit-ups 48
DU’s 100
Hip ext 40
Sprint 1:39 (fast for these short legs)
Squat 71
Pull-ups 45
GHD 42
Push-ups 35
Dubs 100
Hip ext 40
Row 30
BJ 40
Dips 18
Synchro burpee to target with Jess 30
400m jog 2:10
WOD
Row: 37 CALS
Push-ups: 34
Back Ext: 40
Squats: 50
Box jumps: 21
Ring Dips: 25
DUs: 115
GHD SU: 25
Pull-ups: 20
Burpee: 12
Total: 379
400m Run: 1:13
Wod: following order subbed Hspu for pull ups
Strict Hspu=17 (10 unbroken. Pr)
DU’s=125
GHD’s=42
Air squats=51
Strict ring dips=25
20” box jumps=44
Hip extensions=55
Push ups=39
Row cals=37
Burpees=25
Finisher: 400m “sprint”
1:21
Great pic CFJ Ladies!
Total=460
WOD
In following order:
1: Air Squats=74
2: Hip Ext=46
3: Strict Bar Dip=41
4: GHD Sit-up=40
5: Burpee=35
6: Row=38
7: Push-up=52
8: Box Jump=50
9: Kipping Pull-up=36
10: DU’s=100
Total Reps=512
“Finisher”
400 Meter Run=1:38
Squats – 62
GHD – 31
Pullups – 15
Push ups – 22
Dubs – 144
Hip Ext – 27
Box J – 36
Row – 24
Parallette Dips – 19
Burpees – 25
400M “sprint” – 1:40
Morning run
1 mile – 8:03
In order as written
Forgot to count, 43, 39, 33, 140, 44, 48, 30, 30, 27
400 run: 1:28
WOD in order
GHD with arms across chest and box step ups, otherwise rx
Fell apart and spent the second half trying not to throw up so that was pleasant
452 reps
400m run completed but not impressive
WOD
DU(sub bike) 34*5 = 170
Pushup = 44
Squats = 51
Hip Extension = 29
Kipping Pullup = 22
Ring dip = 17
Row = 39 cal
Wallball situp = 41
Step up(ankles) = 42
Burpees = 20
Total: 475
400m row(ankles) for time: 1:23
Squats: 60
Pull-ups: 32
DU: 49
Hip Ext: 40
Bar Dips: 30
GHD: 22
Push-ups: 40
Box Jumps: 28
Row: 38
Burpee: 16
400M Run: 1:28
Sqt- 89
Hip Bridge-75
Banded pull down-50
Knee push up-53
Singles-175
Hip ext.-35
Step ups-50
Bike-21cals
Banded dips-38
Burpees-21
50 squat to step ups
*21
Squats: 64
GHD: 27
Pullups: 25
Hip ext: 40
Cal bike: 22
Pushups: 35
Box stepups: 32
Row: 30
Dips: 14
Burpee: 15
Ski 400: 1:47
Absolutely awesome pic!! Great CFJ gals right there – rock stars!
WOD – Rx
1. GHD’s = 44
2. Pull Ups = 50
3. Box Jumps = 40
4. Dubs = 151
5. Ring Dips = 26
6. Hip Ext = 31 (this hurt my soul muscle…bad)
7. Burps = 35
8. Squats = 72
9. Push Ups = 50
10. Row Cals = 38
Total Reps=537
“Finisher”
400 Meter Run=1:35
Loved this Wod today – great class, Breck – thx!!
Squats———————77
GHD Sit-ups or Sit-ups—45
Pull-Ups——————-34
Push-Ups——————36
Double Unders————65
Hip Extensions————35
Box Jumps 20”————51
Row (calories)————-32
Ring or Bar Dips———-18
Burpees——————-20
Total:———————-413
400m Finisher———–1:22
Wod in written order:
Squats: 74
GHD sit-ups: 37
Pull-ups: 24
Push-ups: 21
DU’s: 74
Hip Ext: 37
BJ: 31
Row: 26
(Black) Banded Bar Dips: 23
Burpees: 25
Total: 372
400 m. Sprint- 1:47
Wod RX
Squats 75
Military sit ups 50
Push ups 56
Pull ups 50
Dubs 175
Hip extension 52
Box jumps 90
Row 38
Dips 46
Burpees 20
Total 652
400 meter run 1:10
Congrats big, tall David on your 1:09…..
Row = 30 cals
Lunges = 68
GHD Sit-ups = 50
Strict Pull-Ups = 19
Push-Ups = 40
Double Unders = 130
Hip Extensions = 40
Box Jumps 20”= 40
Ring = 20
Burpees = 26
Total = 463
Finisher: 1:34
WOD in the following order:
1. Burpees = 27
2. Air squats = 58
3. Sit ups = 50
4. Pull ups = 25
5. Push ups = 40
6. Double unders = 90
7. Hip extension = 40
8. Box jumps = 30
9. Row = 44
10. Banded bar dips = 20
Total = 424
Finisher: 400m sprint
1:45
Awesome pic ladies!
Squats – 79
GHD – 47
Pull-Ups – 40
Push-Ups – 61
Jumping Jacks – 117
Hip Extensions – 47
Box Jumps – 33
Row (calories) – 27
Ring or Bar Dips – 38
Burpees – 32
400m jog with Heather
Burpees – 25
Squats – 69
GHD – 28
Pull Ups – 30
Push Ups – 35
Jumping Jacks – 100
Hip Ext – 31
Box Jumps – 36
Row – 32
Strict Ring Dips – 15
Total = 401
400m Sprint – 1:26
Great weekend with those beauties in the pic!!
Burpees – 21
Squats – 50
Row – 24
Dubs – 24 total (16 single dubs – then got 2 dubs in a row 4 times with no single in between)
Box jumps – 29 step ups
Push ups – 30 (knee)
Pull ups – 30 ring rows
Dips – 12 banded
Bird Dogs – 45
Sit-ups – 46 (sit up slides)
Total – 287
400m “sprint” – 2:55 (comical – smoking fast times everyone!)
Squats = 72
GHD Sit-ups = 36
Pull-Ups (strict) = 26
Push-Ups = 46
Double Unders = 116
Hip Extensions = 40
Box Jumps 20” = 44
Row (calories) = 33
Ring Dips = 36
Burpees = 21
469 total
1:30 – 400m
Burpees 15
Squats 57
GHD sit-up 34
Pull-ups 10/ring rows 15
Push-ups 12
Push-ups from knees 15
Single unders 150
Hip ext 37
Box step 18” 39
Row cal 18
Banded dips 30
Total reps 422
Finisher: 1k bike = 2:00
DU 66
Pull Up 31
Box J 50
GHD 40
Push up 53
Hip Ext 56
Sqt 57
Ring dip 33
Burpee 25
Row 39
Total = 450
400m run 1:33
Squats = 75
GHD Sit-ups = 40
Pull-Ups (strict) = 28
Push-Ups = 52
Double Unders = 80
Hip Extensions = 45
Box Jumps 20” = 35
Row (calories) = 27
Ring Dips = 18
Burpees = 22
422 total
1:30 – 400m