Every 4:00 for 6 rounds complete:
15-calorie ski erg & assault bike (alternate for a total of 3 intervals on each)
400-meter run
Scaling:
The goal of these efforts is to get at least 1 minute of rest between rounds. Reduce the calories and distance in order to complete each round in under 3 minutes.
Beginner option:
Every 4:00 for 4 rounds complete:
10-calorie ski erg & assault bike
300-meter run
Thanksgiving Schedule is as follows:
Wednesday, November 22nd: 5:30pm & 6:30pm class is canceled
Thursday, November 23rd: (Thanksgiving Day): Closed
Friday, November 24th: 8:00am and 9:30am classes offered, all other classes are canceled.
Wod as rxd
Ski then bike
1) 2:32
2) 2:29
3) 2:36
4) 2:38
5) 2:41
6) 2:45
So much harder than it looks, I personally was dying
“Finisher”
10 EMOM with 3 DB C&J
3 rounds with 40’s
7 rounds with 45’s
Great seeing you Danny!
Wod Rx’d
Ski/Bike
2:07
2:04
2:12
2:07
2:13
2:10
Finisher: EMOM for 10mins
3 KB C&J’s (55#)
Good to see Danny back killing it at 5a!
Total time=12:53
Wod at home – all bike and 200m runs – did not love life during this and was wishing I had a ski erg.
Rds 1 – 3 = 10 cals
Rds 4 – 6 = 8 cals
1 – 2:34
2 – 2:37
3 – 2:49
4 – 2:36
5 – 2:44
6 – 2:45
No finisher – wrist and low back issues
Abs
awesome job, chrissy. biking all 6 rounds…..now that’s rough!!
I did 10 cal/300m row
Didn’t write exact time but all were just under 3 min
Finisher w/20# DBs
Completed.
Didn’t realize it was timed.
Did all under 3min
12cals
—
EMOM
3 c&j’s – 45# DB’s + 8 push-ups each round.
Wod RX
Bike/ski
3:09
3:13
3:16
3:14
3:20
3:25
Finisher completed
5 with 40# DBs
5 with 45# DBs
WOD Rx’d
1) ski – 2:08
2) bike – 2:21
3) ski – 2:23
4) bike – 2:32
5) ski – 2:27
6) bike – 2:26
Finisher: EMOM for 10 minutes 3 C&J w/ KB’s
Rested 1st minute but did 6 the last minute.
All w/ 62lb KB’s
WOD Rx (future self: this is a WOD of nightmares and you have been warned)
Bike- 2:25
Ski- 2:49
Bike- 2:49
Ski- 2:50
Bike- 3:05
Ski- 3:11
EMOM10
3 Clean & Jerks
2 rounds- 35# KBs
6 rounds- 45# KBs
2 rounds- 55# KBs (2 c&j on 9th round and 1c&j on 10th round)
Great job 12 class- full of speedy friends!
A truer description does not exist. Good job, Katie!
crushed those KB’s at the end! Proud of you!
WOD
As Rx’d
1: 2:16 Ski
2: 2:10 Bike
3: 2:16 Ski
4: 2:08 Bike
5: 2:18 Ski
6: 2:15 Bike
Total time: 13:23
EMOM for 10 minutes
3 Clean & Press@55#KB’s
WOD
10 cals Ski/Bike
2:38
2:48
2:40
2:39
2:41
2:48
3 KB Clean & Jerk EMOM
30-30-35-35-35-45*2-35-35-35
2 min: 45#
WOD
As Rx’d
1: 2:13 Bike
2: 2:14 ski
3: 2:18 Bike
4: 2:23 Ski
5: 2:20 Bike
6: 2:13 Ski
Finisher: EMOM for 10mins
3 KB C&J’s (55#)
As Rx’d
All rounds averaged between 2:35-2:50
Strength:
All rounds completed w/45# DBs
Rx’d – started with 2:24 and ended with 3:10….slowly dying in between.
shout out to nick k and kev-o – studs!
Strength:
3 rounds w/ 40# db’s
7 rounds w/ 45# db’s
great noon class today – thx breck
Wod RX
Ski
2:00, 2:11, 2:16
Bike
2:10, 2:16, 2:11
Finisher w/ DBs
30,45,45,50,55,55,60,65,70,75
It hurt so bad.
Bike
2:12, 2:19, 2:25
Ski
2:16, 2:29, 2:33
Finisher
40’s x 10
12 calories .. couldn’t decide on 15 or 12 til round 1 and then I saw Koleson and Foster run out when I was about 4 calories in so that was the end of that
Had over 1 minute each round to rest. Could do 15 cals if I had to for future reference
Built up on DB, 50# for the last 4 rounds
WOD rx: completed. Never had more than 30 seconds rest BUT I’m really proud of running 400s.
You are my HERO, true grit gutting all those out. MVP!
Wod RX’d
Ski
2:05 , 2:15 , 2:38
Bike
2:01 , 2:27 , 2:32
3 DB Hang Clean & Jerk
Min 1-7 @65lbs
Min 8-10 @75lbs
Good work today 530
WOD
As Rx’d
1: 2:45 Ski Slowest
2: 2:45 Bike
3: 2:33Ski
4: 2:37Bike
5: 2:33 Ski fastest
6: 2:38 Bike
EMOM for 10 minutes
3 Clean & Press@65 DB last set 75#
1 – 1:54 bike
2 – 2:08 ski
3 – 2:12
4 – 2:32
5 – 2:30
6 – 2:32
First two rounds with 45# db and the rest with 55#.
Feel free to make fun of me for how hard I fell off but running in the cold sucks.
WOD 12 cals (stayed in my lane today) ski/bike
1. 2:37
2. 2:46
3. 2:44
4. 2:53
5. 2:49
6. 2:50
C&J
35# 1 rd
40# 2 rds
45# 3 rds
50# 4 rds
Abs
Great job today 4:30! Thanks for sharing the square Berlyn, killed it! Amy, also super proud of you.
WOD w/ 12 cals
3:09
2:53
3:07
3:12
3:16
3:06
Finisher w/ 20lb KB’s
Shout out to my girl Berlyn for going Rx’d on this one!
Wod Rx:
2:29 – ski
2:34 – bike
2:49
2:56
3:11
3:19 – yup thats a grand canyon drop for me
Strength:
40×2 45*8
WOD
As Rx’d
1: 2:00 Bike
2: 2:29 Ski
3: 2:53 Bike
4: 2:49 Ski
5: 3:02 Bike
6: 3:01 Ski
EMOM for 10 minutes
3 Clean & Press@45#KB’s