For Labor Day, Monday, September 4th we are offering an 8am and 9am class. All other classes are canceled.
6 Rounds for max calories of:
2 Minute AMRAP of:
25 Wall Ball Shots 20/14# 10/9’ MRX 20/10# 9’
Max Calorie Bike or Ski (alternate for a total of 3 each)
*Wall Ball Shots are to be done unbroken (decrease ball 4# if not unbroken)
Rest 1 minute between rounds and also after the last round, then:
“Finisher”
1 Mile Med Ball Carry for time
Compare to December 6, 2022.
WOD w/ 12# WB
Bike- 13/12/12
Ski- 12/12/12
Mile 12# WB (no walking)
12:12
WOD: 12# wall ball unbroken
Bike: 8/9/9
Ski: 11/11/11
Mile run: 14# WB 11:15
WOD 14# 90 °
Bike: 14/11/8
Ski: 11/6/5
“Finisher”
10:53
2022 12#
Bike: 12/10/9
Ski: 10/9/9
Finisher @ 10:10
Last two rounds G2O
Wod with 14# WB
Bike 14/14/14
Ski 14/14/15
Total 85
Finisher 14# WB walk
16:10
2022: 84
WB walk 18:05
Wod
Rxd
With 20# ball
= 84 cals
–
Walk mile with a 12# ball
About 21:30
Power snatch every 1:30
2-2-2-2-1-1-1-1 @ 55-55-65-65-70-70-75-75
WOD
3 rds – complete the following in 5 min
12 cal row
3 wall walks
10 box step ups w/25# DB
3 wall walks
12 cal row.
Rd 1 – capped at 4:30 with 8 cal
Rd 2 & 3 – scaled to 10 cal rows & 2 ea wall walks – completed each at the 4 min mark
@ Major Jam CrossFit, Moore OK
Wod
Rxd
= 108 cals
–
Mile Run w/ WB
8:23
insane….great job, chase!!
WOD
As Rx’d
Bike: 20-20-16=56 cals
Ski: 20-17-16=53 cals
Total cals=109
“Finisher”
Time: 11:40
WOD w/ 10lb WB
Bike: 11-11-12
Ski: 12-12-13
Total- 71 Cals
Finisher (walk/jog): 13:58
Slightly more cals than 2022, much slower on run. Doesn’t help that 80% of my nutrients this week have come in the form of double layer cookie cake. :-/
Bike 14,15,14
Ski 14,15,14
WB 20# unbroken except errors
Mile 11:56
28 total cals
*1st three rounds 20# WB (unbroken)
*2nd three round 14# WB (5th rounds was 15/10 – other two were unbroken)
Mile w/ 20# WB – 15:29
…disappointing 🙁
thx nicole! i’ll be thinking about you this afternoon chrissy – we love those WB’s 🙁
Fellow WB struggle bus rider survived. Did I do more calories? No. Did I do the WB carry faster? Also no. But I did do more WBs this year and stuck with 20 unbroken each round so I’m calling it a win. Good job Ryan!!
WOD Rx’d
Bike: 17, 15, 12
Ski: 18, 16, 11
Total: 90 Cals
Finisher: 1 mile w/ 20# WB
13:05
Today WOD rx
Bike 11.5/9.5/6
Ski 14/11/8
27 + 33 = 60 cals yikes
Mile mostly walking but brief bursts of running
14:03. Tried to beat Chase and missed him by a really narrow margin.
Toasted
2022
All unbroken
Bike 12/10/10
Ski 14/13/12
Total 71 cals
Run without stopping but pace was questionable at the very best. Wanted to walk *really* bad
12:03
WOD Rx bike/ski
Bike: 17.6-16.5-15= 49.1
Ski: 18-17-14= 49
Total cals: 98.1 (92 last year)
WB all walk: 16:51 (tried to jog a little but knee/hip still said no) 2022 was walk/jog @13:17
No Abs today; headed to 8th grade football game
WOD: As RX’d
1. Unbroken/17 cal ski
2. Unbroken/15 cal bike
3. Unbroken/13 cal ski
4. 15/10 cal bike
5. 16/9 WB/2 cal ski
6. 6/6/7/6 WB/0 cal
Finisher: 1 mile 20# WB carry – 21:05
Wod Rx’d (unbroken)
Ski: 23/20/17
Bike: 19/17/16
Total=112
Finisher: wall ball mile
13:10
2022: 114 cals
Wall ball mile: 10:56
WOD RX
B – 19-17-12
Ski – 17-15-10 (last round was an estimate. Ski was not counting Cals)
Total = 90
—
Finisher
Mile w/ wall ball
12:11
WOD
As Rx’d
Bike: 12/11/7 = 30 cals
Ski: 19/12/12 = 43 cals
Total cals=73 cals
“Finisher”
Time: 12:05
Juice diet – day 2
Ski: 28
Bike: 33
Total: 61
WOD RX
Bike: 21/16/12 consistently not consistent
Ski: 17/16/13
Cals- 95
Mile with 14# WB
14:02 (Walk first 3/4 and jogged last stretch)
2022: 96 cals and 14:20 mile
Wod. Modified (12 WB + 12 push-ups)
Row – 20-18-18
Bike – 12-10-9
87 cals
—
20# ball
12:12
Wod w/10# WB – 20 WBs each round
Ski: 13-12-8
Bike: 10-9-4
Total: 56
WB walk w/12#: 21:05
Still very much at the top of my least favorite workouts list.
5 mile run – lunch break
Wod. Modified
G2O for wall-ball shots (w/25# med ball)
Bike – 16-12-12
Row (Ski-Erg went down) – 15-17-16
88 cals
—
1 mile med ball carry
13:24
Wod:
Ski: 27
Bike: 20
Broke on 3 by accident
4/5/6 broke
family walk with a 20# 21 something
much better then last years based off comment alone