I showed up today!!! Participated!!
I din’t think I will come at noon again when this hot.. and I even had the fan
WOD w/8# ball to 9 ft target
2 rds and 9 burpees
Instead of CFJ mike, just rowed 1600M
at 800m took a minute to get water
800M 4:57
800M 4:53
I took off of CrossFit for like… who knows. 6 months or something, with a few “2-3 week return to CrossFit” bursts mixed in. Today was the first time in 3 weeks to work out again and let me tell you, this wod RX is not the one to come back to. Or it’s the perfect one to come back to. I don’t know. My quads are locked up.
Amrap
6+1
Cfj slow mile
12:24-4=8:24
So speedy, Chase!!
WOD 14# @90 °
5 rounds
CFJ Mile: 10:54-4= 6:54
Yesterday (forgot to post)
WOD w/ 65lbs
4:45
Today’s WOD w/ 10lb ball
4 Rounds + 5 Burpees
CFJ Mile: 12:31
WOD RX: 5+13 reps (10 WB+ 3 Burpees)
1/2 CFJ mile- got really dizzy
Rode bike for 2k
Not a lot of fun in 100 degrees
WOD Rx’d
5 rounds + 6 burpees
Finisher: CFJ Mile
1:32 (400m)
0:51 (200m)
1:36 (400m)
0:53 (200m)
1:28 (400m)
10:21 – 4 min rest = 6:21
Wod
14# WB
5 + 15 – (10 Burpees + 5 WB )
CFJ Mile
9:23 – Heat was brutal!
M/39/185/6’3″/115 heat index
Here for my fitness:
WOD Rx: 3+23
CFJ Mile: 9:58-4:00= 5:48
Splits:
400- 1:27
200- : 46
400- 1:26
200- : 46
400- 1:33
WOD
As Rx’d
Everything unbroken
Rounds=5+3 WB’s
CFJ mile
400-1:40
200-0:48
400-1:30
200-0:50
400-1:30
Time: 10:18-4:00(rest)=6:18
I showed up today!!! Participated!!
I din’t think I will come at noon again when this hot.. and I even had the fan
WOD w/8# ball to 9 ft target
2 rds and 9 burpees
Instead of CFJ mike, just rowed 1600M
at 800m took a minute to get water
800M 4:57
800M 4:53
Wod RX – 3 + 11
Active recovery day. Quads blasted.
Jenks mile – jogged 14:10-4 =10:10
I took off of CrossFit for like… who knows. 6 months or something, with a few “2-3 week return to CrossFit” bursts mixed in. Today was the first time in 3 weeks to work out again and let me tell you, this wod RX is not the one to come back to. Or it’s the perfect one to come back to. I don’t know. My quads are locked up.
4rds, only the last round unbroken
Wod RX 5+10 burpees
CFJ mile – 8:54 – 4:00 = 4:54
Jiu-Jitsu: 1hr morning
WOD
As Rx’d
Rounds= 3 or 4 + 10WB’s
CFJ mile
400-1:36
200-0:45
400-1:29
200-0:46
400-1:21
Time: 9:57-4:00(rest)=5:57
*heat index 111 deg
WOD rx – 5+1
Did as an emom, WB unbroken
CFJ mile – 11:21
1:47+:58+1:50+:59+1:47=8:21
105 degree temp was tough
So. Dang. Hot.
Wod w/14# WB
10 burpees – 16 WBs each rd (missed on rep 17 in the first round and just stuck with 16 each rd)
3rds + 6 burpees
CFJ mile
0:00-3:19 (3:19)
4:19-5:59 (1:40)
6:59-10:47 (3:48)
11:47-13:45 (1:58)
14:45-18:30 (3:45)
18:30-4:00=14:30
Felt like I was running in lava filled quicksand. Great job 4:30
Wod RX’d
5 Rounds + 17 Reps
CFJ Mile recovery run
12:15 – 4:00 – 8:15
WOD: As RX’d
3 + 25 (15 WB)
CFJ Mile
13 something – 4:00 rest = 9 something
Didn’t push the run due to the heat
WOD Rx
5 + 7 burpees
Jenks Mile on the bike (dang knees)
1k and 500m
1- 1:36
2- :50
3- 1:39
4- :50
5- 1:38
Abs
Nice and steamy!
WOD 4+1
Cfj mile: just tried not to die.
14:23-4=10:23
So so bad.
Wod:
5 rounds 3 burpees
CFJ Mile: 9:45
105 degree heat kicked my tail
WOD
As Rx’d
Rounds= 5+2 (2 burpees)
Wod
Burpee to bar
3+16
CFJ Mile 11:37
very HOT