Today, Open Gym 10:00am-12:00pm is canceled.
AMRAP in 5 minutes of:
20 Box Jumps 24/20” MRX 20/18”
12 Calorie Ski, Bike or Row
Rest 2 Minutes
AMRAP in 5 minutes of:
16 Box Jumps
10 Calorie Bike, Row or Ski
Rest 2 Minutes
AMRAP in 5 minutes of:
12 Box Jumps
8 Calorie Row, Ski or Bike
*Athletes choice on order of machines.
Rest 2 minutes from end of WOD, then:
“Finisher”
2000 Meter Ski, Row or 5000 Meter Bike for time:
9.5 mile run
Wod with step ups
Row: 2+ 3
Ski: 3 + 11
Bike: 3 + 16
“Finisher”
2K ski 9:21
WOD Rx* step-up
1. 3+2 Ski – 98 reps
2. 3+12 row – 90 reps
3. 4 bike – 80 reps
268 total reps
Finisher
500 ski
500 row
500 ski
500 row
9:16
Wod Rx’d: following order
Row: 2+26(6 cals)
Ski: 3+19 (3 cals)
Bike: 4+ 8
Finisher: 5k bike
7:43
WOD Rx
1. Row: 3+4 box jumps
2. Ski: 2 + 24 (14 box jumps)
3. Bike: 4 + 10 box jumps
Finisher-
600M run and 1000M walk with my Baby Girl, Chandler. At Least 30 min.
2. Ski round was 3 + 14 box jumps.
2K ski. 9:10
WOD RX’d
Row: 3 rounds + 20 box jumps and 4 calories
Bike 3 rounds + 16 box jumps and 1 calorie
Ski 4 rounds + 12 box jumps and 5 calories
2k Row 8:15
Wod RX
Bike 2+20
Row 3+8
Ski 4+2
Finisher 5k Bike
9:04
Box jump mods – jumped to 20” box from 2-45’s – 1-35
Bike – 1rd + 7cals
Row – 2rds
Ski – 2rds + 12 box jumps
Finisher – 2k row – 9:55
1: 2 rds + 1 cal (ski) 85 reps
2: 3 rds (row) 78 reps
3: 3 rds + 12 jumps (bike) 72 reps
Total reps: 235
KP abs
Finisher
2k ski: 8:51
Went out WAY too hot but hung on and finished strong 😉
WOD w/box jumps + step down
Ski – 2+18
Row – 2+17
Bike 3+1
Finisher – 2K Row 8:37
MLK modified
804 row
10-8-6-4-2-1 bar dips
20-18-16-14-12-10 wall balls
804 row
15:28
WOD
As Rx’d
In following order:
Row: 3 Rounds + 4 Box Jumps (Box Jumps=64, Row Cals=36, Total=100 reps)
Bike: 3 Rounds + 16 Box Jumps (Box Jumps=64, Bike Cals=30, Total=94 reps)
Ski: 4 Rounds + 12 Box Jumps (Box Jumps=60, Ski Cals=32, Total=92 reps)
Total Reps=286
*All box jumps were games standard with step down.
“Finisher”
5000 Meter Bike
Calories=117
Time: 7:35