For total reps
1 minute of pull-ups
1 minute of ski (calories)
1 minute of pull-ups
2 minutes of ski
1 minute of pull-ups
3 minutes of ski
1 minute of pull-ups
Rest 1 minute
1 minute of bar dips
1 minute of bike (calories)
1 minute of bar dips
2 minutes of bike
1 minute of bar dips
3 minutes of bike
1 minute of bar dips
*Athletes choice on WOD to start with
Activated
WOD
Pull-ups:18-13-13-15=59
Ski: 89
Dips: 16-11-11-12: 50
Bike: 93
Total: 291
Wod RX total Reps 318
Pull ups / Ski total reps 180
Pull ups 25-20-30-30
Cals 75
Dios / bike total reps 138
Dips 20-20-20-22
Cals 56
Activator completed
WOD:
Black band bar dips: 40 (10 per round)
Ski: 62 calories
Pull ups: 60 (15 per round)
Bike: 48 calories
Activator completed as written.
WOD RX
101 kipping pull ups
60 cal ski
54 strict bar dips
53 cal bike
268 total
Dips / bike
Dips 15-12-15-13
Cals 86
Pull ups / Ski
Pull ups 25-20-20-22
Cals 113
Yesterday’s WOD.
Rxd.
10:07
Singles / unbroken SHSPU
WOD
22/15/20/12 pull ups
69 pull ups
10/23/31 ski
64 ski cals
15/8/12 dips
35 dips yikes
10/20/29 bike
59 bike cals
Pull ups = 93
Ski Cal = 90
Total = 183
Ring dips = 68
Bike = 86
Total = 154
Total total = 337
Pull ups = 47
Ski Cal = 80
Total = 127
Bar dips = 43
Bike = 72
Total = 115
Total total = 242
Ski Cal: 95
Pull ups: 38 (strict)
Bike Cal: 85
Dips: 45
263
Ski pus: 104
Jump dip bike. 78
Ski: 44cals
Bike: 45 cals
Pull-ups: 30/25/23/25=103
Dips: 17/12/13/18=60
Total: 252
Activator completed
Wod Rx
Strict Dips: 12/10/10/10=42
Bike = 75
Strict Pull Ups: 8/6/5/5=24(i got to work more of these)
Ski = 65
really a fun one
Skills and Drills
Min 1: L-Sit Hang from the bar for 30 seconds
Min 2: Handstand Hold for 30 seconds
Min 3: 100 Meter Ski
Min 4: Rest
Min 5: L-Sit for 10 seconds into Knee Raise Hold for 20 seconds
Min 6: Negative hang from pull-up bar with 30 second descent
Min 7: 250 Meter Bike
Min 8: Rest
Min 9: 5 Pull-ups + 100 Meter Ski
Min 10: 5 Bar dips + 250 Meter Bike
WOD
PU=121
Ski=81
BD=100
Bike=70
Total=372
Activator completed
WOD
Strict pull-ups: 8/6/5/7- 26
Ski cals: 90cals (counted roll over cals)
Strict Bar Dips: 10/8/8/9- 35
Bike Cals- 74 cals (counted roll over cals)
Skills and Drills
Min 1: L-sit on paralletts for 30 seconds
Min 2: Handstand Hold for 30 seconds
Min 3: 100 Meter Ski
Min 4: Rest
Min 5: L-Sit hang for 30 seconds
Min 6: Negative hang from pull-up bar with 30 second descent
Min 7: 250 Meter Bike
Min 8: Rest
Min 9: 5 Pull-ups + 100 Meter Ski
Min 10: 5 Bar dips + 250 Meter Bike
WOD
PU=105
Ski=95
BD=59
Bike=81
Total=340
Home Wod
OHS E3MOM
10-10-5-15
65-70-80-65
12 min AMRAP
5 push ups (knees)
10 ring rows
15 air squats
15 dubs (single-double)
3+13 dubs
Abs
Participated
PU: 20, 20, 20, 23
Ski: 67
Dips, red band: 15, 15, 15, 15
Bike: 56
Activator- yes
WOD
Strict PU – 15,12,10, 10 = 47
SKI erg – 88 cal
Strict Bar dips – 16,12,12,12 = 52
Bike – 84
Total = 271
Activator: Participated
WOD Rx w/ Kipping C2B: 223
Pull-ups 18-16-16-18= 68
Ski. 80
Dips 16-15-15-16 = 62
Bike 88
= 298
Pull ups: 15,12,10,12 = 49
Ski: 15,30,45 = 90
Dips: (worked kipping form w/ no band) 5,2,2,4 = 13
Bike: 20,30,40 = 90
Total = 242
Skills and Drills
Min 1: L-Sit hold from dip bar for 30 seconds right into 15 second knee raise hold.
Min 2: Handstand Hold for 20 seconds
Min 3: 200m run
Min 4: Rest
Min 5: L-Sit for 30 seconds from dip bar
Min 6: right arm only hang from pull-up bar 45 second.
Min 7: 200m run
Min 8: Rest
Min 9: 5 Bar dips
Min 10: 5 GHD’s
WOD
BD=140 (50,28,30,32)
Run=200m/400m/600m
GHD’s=60 (20,15,12,13)
Run=200m/400m/600m
Pull ups: 8/round
Ski: 15, 23, 35 = 73
Paralette push ups: 20, 18, 20, 20
Bike: 15, 26, 35 = 76
CrossFit Huntsville WOD at home before heading to Stillwater
OHS E3MOM
10-10-5-15
95-110-125-100
WOD Rx
12 min AMRAP
8 single arm snatches
8 single arm OH lunges (alt/stationary)
8 single arm snatches
8 single are OH lunges (alt/stationary)
40 crossovers
3 + 11 Crossovers
Pretty happy with that and doing some crossovers in a workout
Abs