4 Rounds for time of:
15 GHD Sit-ups MRX Med Ball Sit-ups
15 T2B MRX Knee Raises
15 Wall Ball Shots 20/14# 10/9’
Rest 4 minutes from end of cap, then:
“Finisher”
5 Minute AMRAP of:
Max calories on machine of choice (row, bike or ski)
4 Rounds for time of:
15 GHD Sit-ups MRX Med Ball Sit-ups
15 T2B MRX Knee Raises
15 Wall Ball Shots 20/14# 10/9’
Rest 4 minutes from end of cap, then:
“Finisher”
5 Minute AMRAP of:
Max calories on machine of choice (row, bike or ski)
Wod RX: 10:39
Finisher Row: 82 cals
CFJ Mile: 8:52 minus 4 min rest = 4:52
400-1:10
1min rest
200-2:48
1min rest
400- 5:00
1min rest
200-6:39
1min rest
400-8:52
JOANIE!!! Best noon OG ever! Great pic!
…rest day for me – Rx
CFJ Mile: 9:50 Pulled hamstring 10 yards from the finish line. PR.
Wod Mod: hobbled around
Finisher: stiff body, arms only ski erg. 54 cals.
(Insert sarcastic Knocke comment here)
You win the blog today.
Activator- CFJ mile style 5x 250m skierg 7:43
Wod modified:
30 plank shoulder taps
20 band pull down+ single leg raise (black band)
15 WBS #14
9:50
25 cal bike+ 800m walk
*22.5wks
CFJ Mile – 9:00 flat
WOD Sit-ups – 14:39
Row for calories – 83
1 mile instead of Jenks mile
7:26
WOD
15 med ball sit ups
15 T2B (unbroken 1st then 10/5 remainder)
15 wallballs unbroken
7:40
1 mile run during the rest I think approx 10 minutes–was chilling
Finisher on bike 44 calories
Cfj mile (ski) 9:09 (pr by :13)
Wod *Wb sit-up – 11:49
Row: 84 cal
CFJ Mile
8/03 (5am) = 9:30
10/7 (9:30am) = 9:01
WOD #2
Rx: 14:39
WOD #3
Row = 75cal
CFJ Mile
400: 1:24
200: 0:44
400: 1:16
200: 0:44
400: 1:18
Total time=9:26-4:00(rest)=5:26
WOD
As Rx’d
Time: 12:33
“Finisher”
76 Assault Bike Calories
Rowing jenks mile 10:02
Wod
Med balls sit-ups, toes thru rings and wall balls
11:32
–
Finisher on bike
= 84.5
CFJ Mile – 9:59
Wod
WB sit ups
T2B
WB
15:43
Finisher on bike 52.4
CFJ mile
1:17/0:45/1:24/0:49/1:27
9:42-4:00 = 5:42
Wod w/ medball sit-ups
12:46
AAB cals
66
CFJ Mile
Biked the same distance
WOD
As Rx’d
Time: 10:33
“Finisher”
5 Min AMRAP
Ski Erg – 90 Cal
Beautiful, Joanie!
CFJ Mile- 9:52-4 = 5:52 (back under that 10 min mark! 🙂 )
WOD as Rx’d
15:02 ( GHD & TTB combo was killer)
Finisher: 55 cal row
CFJ Mile- 8:56-4.00= 4:56* (I think this is a PR)
WOD Rx: 14:29
Finisher- Bike Cals: 63
As much as I love/hate CFJ Mile for the competitive jitters- genius programming. Solid MetCon test of fitness.
400: 1:12
200: 0:39
400: 1:13
200: 0:42
400: 1:10
CFJ Mile :
400- 1:22
200- :46
400- 1:41
200- :48
400- 1:54 (left :12 late according to Rachel B)
10:31 – 4:00 = 6:31
WOD Rx
10:41 – core is toast
Bike cals– 61
Some speedy peeps in 12 class! Killed it, Nicole!
Love that pic, Joan!
Welp sorry fat fingers:
WOD Rx – 10:51
CFJ mile
9:08
Wod w/ med ball sit ups
9:15
Finisher:
5 mins cals on ski
90 cals
CFJ mile: 10:16
WOD
15 GHD
15 TTB
15 Dble KB Snatch #16
Time: 10:35
5 min cals on row: 63
CFJ mile – incomplete
WOD RX 12:41
5 min bike – 80.5 cal
CFJ Mile:
11:04-4:00 rest = 7:04
WOD – As RX’d
13:55
5:00 on the rower
100 cals
*med ball sit ups
CFJ mile
10:26-4= 6:24 (PR, would’ve been faster but the HOCO traffic slowed me down).
WOD RX’d
12:58
Bike- 45 cal’s (slow and steady)
Regular mile: 9:40
WOD: GHD, knee raises and wall balls
15:03
Bike 5min: 54 cals
CFJ mile
9:04
Wod w/ med ball sit ups
9:04
Finisher:
Rower – 83 cals