4 Rounds for time:
800 Meter run MRX 600 Meter run
– Rest 3:00 between rounds.
800 Meter run MRX 600 Meter run
– Rest 3:00 between rounds.
After last round, rest until clock reaches 30 minutes, then:
AMRAP in 5 minutes of:
5 Deadlifts 225/155# Rx+275/185# MRX185/125#
10 Push-ups
5 Deadlifts 225/155# Rx+275/185# MRX185/125#
10 Push-ups
4×800 with 3:00 rest
20:44
3:00, 2:44, 3:04, 2:56
Wod rx+
5 rounds + 10 reps (5 DL + 5 PU)
600 meters
3:08
3:01
3:23
3:16
WOD
155lb
Knee pushups
4 rounds
4×800 with 3:00 rest
21:34
3:02, 3:03, 3:15, 3:14
Wod rx+
6 rounds+1 DL
4×800 with 3:00 rest
21:04
3:00/2:54/3:07/3:02
WOD: 5+2 Rx+
4×800 with 3:00 rest
20:35
3:00, 2:47, 2:55, 2:53
Wod rx+
6 rounds
WOD 4 800m runs 16:51
Finisher 135# DL 5 rounds
Math…. I hate you Chris and Alec
MOJO
Emerald Coast CrossFit
Strength
Accumulate 18-20 reps of 80% 1rm
Bench Press
3 sets of 5@225#
1 set of 4@225#
WOD
For time:
21 cal echo bike
30 KB swings@55# (unbroken)
18 bench press@135# (10-8)
rest 2 minutes
18 bench press (unbroken)
30 KB swings (20-10)
21 cal echo bike
1st round: 3:11
2nd round: 5:06
Total time: 10:17-2:00(rest)=8:17
800m runs:
4:00, 4:28, 4:15, 4:05
Finisher: As RX’d
6 rounds
WOD 1, Rx’d:
Total Time = 23:21
–
WOD 2, Rx’d
4 rounds in ~4:18 and called it good.
WOD 1, Rx’d:
Total Time = 23:45
Wod 2, Rx+
5+1
800m
3:39
3:27
3:18
3:27
Finisher RX 6 +13
WOD
23:31
Finisher
4 rounds
4 x 2k bike
4:13
3:59
4:00
3:59
WOD w/125# & elevated barbell pushups
5 rds
Splits
3:07
3:10
3:33
4:16
6 rounds Rx 155 10push ups on knees
4×800 with 3:00 rest
23:21
Wod rx+
6 rounds+ 11 (6 pushups)
WOD 1, Rx’d:
Total Time = 23:12
–
WOD 2, Rx’d
5 rounds
Repeat 800s
2:56, 3:01, 2:57, 3:00
Total time 20:54
Wod rx +
7 + 6 (1 push-up)
WOD Rx: 13:15
Splits
2:54
3:18
3:31
3:31
Finisher Rx: 4 Rounds
Thanks to Lexis for chasing me. Tough runs today.
Total time= 22:15
Repeat 800s
2:50, 2:52, 3:01,2:55
WOD RX+
6rds + 3DL
Ibex Performance aesthetics at the garage gym
MOD WOD
5 DL @125#
10 barbell pushups
7 + 12 (7 barbell pushups)
Abs
Runs total time – 23:11
Wod rx+
6 rounds+1 DL
Conditioning
800m row-2:58
800m row-2:56
2k bike-2:57
2k bike-2:59
WOD RX’d
5 rounds + 8 reps
Wod mod
50 cal bike = 3:24 (2200 m)
1 k row = 3:45
50 cal bike = 3:20
1 k row = 3:57
–
Wod Rx for women
6 rds
Envisioned breck and okie db judging push-ups – super strict
Good class Mike!
Repeat 800s splits:
4:18
4:22
4:22
4:23
Total 26:25
5 DLs and done after that