Please take a moment to review the proper way to use gym chalk. Chalk should stay IN the bucket at all times. I don’t want to see little anthills of chalk all over the gym. Thanks!
For time:
Row 500 meters
150 Double-unders
50 Burpees
Compare to Nov.18/11
Kim crushed the handstand wod!
WU x 2
Cleans x 5 to 90lbs… thanks for the help Pat, no PR today, but these felt far more solid.
For time:
Row 500 meters
150 Double-unders
50 Burpees
14:12 (I think…)
Aaaaargh! The gods of DU`s were NOT with me after that row. Super frustrating. Must`ve taken a minute to get in the first 6. Oh, well, no matter what, always a great workout!
Great job 6 amers!
WU x 2
Shoulder Press x 1
115-125-130-135(PR) -140(f)
WOD:
For time:
– Row 500 meters
– 450 Singles
– 50 Burpees
TIME: 12:11
That was a gasser for sure. Nice change-up!
What….no attempts at a least partial DU’s today???
I was thinking of it and totally chickened out.
It’s such a mental hurdle now I think… I suck
Wux2
Strength
115-125-140-155-185
WOD. 15 min cap
Row 500 meters
150 Double-unders. Du’s till 100 then singles
50 Burpees
Cap hit at 42 burpees
Rob Brydges
Mobility
WU x 2
Strength : OHS
5 x 45-55-60-65-70 (PR)
WOD
For time…
- Row 500 meters
- 150 DU
- 50 Burpees
Time : 11:51
Really happy with this
Bravo Chantal!
Nice RX! Way to nail those DUs!
Sub 12:00….great job Chantal
Mobility
WU x 2
Strength : Cleans x 5
95, 115, 125, 125 x 4
WOD : For time
Row 500M
scale – 450 singles
50 Burpees
Time – 10:27
Mobility
WU x 2 add figure 4, KBS 35×2
Strength – Back squats x 5
75, 80, 85, 90, AMRAP 95 got 3
WOD : For time
Row 500M
scale – 450 singles
50 Burpees
Time = 12:14
cash out – back stretch & figure $
Mobility
WU x 2
Strength : Power Cleans x 5
120-130-140-150-160
WOD Rx – 8:57
Happy with the burpees, had a good pace compared to 2-3 months ago.
Fun class 6am!
Awesome job, Trent!!
Nice time Trent, how did you tackle the row?
Nothing crazy, just stuck with a lower strokes/min ( 22-24 ) to finish @ 1:44. But that strategy is mainly used for longer distance so I’m sure there is something better for a short distance.
Cool! I was thinking around 1:40 myself, worked well last time we did “Baseline”. It’s not a rowing PR, but I can easily make up the extra seconds on the burpees. Just need to turn off the pain and turn on the crazy.
You can’t win a workout from rowing, but you can lose it from rowing.
Crossfit Jedi Wisdom.
And the WOD always wins anyway.
Mobility
WU X2
Strength Push Press x5
105-115-120-125-130
WOD Rx: 14:18
I still can’t believe I signed up for a morning class…
Well done Kimmy! Will we see you at the 7 a.m. tomorrow??
Haha not likely.
Maybe 6:00 am insteady
At 6am I will be hitting snooze every 9 minutes until 6:54.
Ahhh Kimmy. A woman after my own heart. LOL
Warmup
Deadlifts (3) 135-155-175-185-195
WOD rx’d
8:34
Was a bit grumpy after because I was beat by a boy. Damn you, Dave Alexander.
Nice time, wow! Maybe Dave cheated?
Crossfit Couples Daily Score:
Boys 1 – Girls 0
Thanks for putting THAT pressure on me.
I only did it because my better half cannot attend today. She usually smokes me when we face-off as Rx. :$
lol I’ll let you know how Patrick and I make out. I may have a chance today, as he’s got a sprained wrist. lol
come to think of it, he’s still going to beat me with a sprained wrist!
Awww crap. I cannot contribute to the girls team today….its a (forced) rest day. I am working. Something tells me that Jeff would have smoked me on the row and the burpees anyway….
We need a running WOD quick before Dave’s cardio gets better.
Ya maybe Laura, but, you would have smoked him on the Double Unders.
Heather kicked my butt so one for the Girls.
Thanks for the chuckly Gillyon. Missin’ you in the a.m.
Super fast time….WOW. Even if a boy beat you, still impressive time.
I miss you too, Heidi! And all the morning peeps.
amazing time Gillyon!
Nice time Gillyon!
Mobility
WU x 2
Strength: Push Press x 5
45-50-55-65-70
Thanks for the help Kevin!
WOD (15 min cap)
500m row
150 DU (broke into 50DU and 300 SU)
50 Burpees
@ cap: 44 burpees
DUs are starting to come along, managed to string 4-5 together a few times….happy with that. Really wanted to finish, but as Kevin pointed out….did 2 more burpees than Rob Brydges…woot!
Nice work! Good scaling option on the skipping, keep it up!
^ Reply to Melissa H.
Mobility
WU x 2
Strength: Push Press x 5
85-95-115-125-135
WOD (15 min cap)
500m row
150 DU (broke into 50DU and 300 SU)
50 Burpees
13:26
Mobility
WU X 2
Strength – backsquat 5 x 60, 65,70,75,80
WOD:
Row 500m
450 singles (Next time I do this WOD, my goal is to be doing DU)
50 Burpees
TIme: 11:01
Fun one! Good job 7 am’ers
Mobility
WU x 2
Strength: Press
5x 30-35-40-45-50
WOD
Row 500m
150 DU
50 Burpees
12:32 Rx
MOB, WU x 2
Strength = Power Cleans x 3
135, 155, 165, 175, 185
WOD:
Row 500m
150 DU
50 Burpee
Time = 11:41 Rx
WU x 2
Shoulder Press 3′s
55-60-65-70-75
WOD:
For time:
– Row 500 meters
– 450 Singles
– 50 down ups instead of Burpees
Time: 11:10
Good job Everyone
Clean and split jerk (2+1)
95-135-185-215-225 (F on jerk – hit myself in the face)
Had to squeeze in a quick wod, so tried the Russian twist.
10-9-8…3-2-1 reps
Grasshopper Pushups
Russian Twists (25#)
8:37
Cashout – weighted overhead sit-ups x10
45-65-70
WUx2
Daily Back Squat: 220 (didn’t feel like I had 230 in me today)
WOD Rx:
For time:
Row 500 meters
150 Double-unders
50 Burpees
Time: 7:46 (missed my PR by 4 seconds)
Nice work guys! Not an easy one
Oh and I had to do my burpees on my fists due to a sprained wrist
That is crazy fast.
Strength Push Press x 5
65-75-80-90-95 x 4 (PR for reps! yes!)
Fun sharing the bar with you Amanda thanks for the tips.
WOD Rx’d
time = 13:34
I’m happy to have finished as Rx. Got to keep practicing those DU’s.
Well done!
WOD Rx = 6:54 PR … (Nov.23/10 = 9:50 scaled 300(?) singles)
Just needed to turn off the pain for a moment. Burpees un-f’n-broken, no slow down!
Beast, wicked time Mario
Well done, Mario.
amazing time and performance
Thanks guys.
Sub 7….really?? Really impressive Mario. Those extra’s daily WOD’s you are doing are paying off.
insane!!
Way to go Mario!
Crazy score dude!!! Amazing!
Amazing!
Mobility
Wu x 2
Strength front squats
135/ 155/ 185/ 205/ 225 x 5 felt good
Wod rx
10:52 du’s were coming along, a little slow but getting better I was stringing 10 – 20 together sometimes. But takes a lot of energy when I mess up. All in all fun Wod. Thanks pat for the coaching.
Mobility
WU x 2 (no pushups – sore shoulder)
Strength : Deadlifts x 5
95, 105, 120, 135, 155# (25lb PR)
WOD : For time (15 minute cap)
Row 500M
150 DU’s (scale – 450 singles)
50 Burpees
Time – Ran out of time. Completed 31 Burpees
While I didn’t finish, I am super pleased at my skipping progress. I feel like I look less like a goat kicking up its hind legs.
Thanks for the great coaching Corinna.
WU x 2
back squat x5
185-210-240-270-300(1) 5# Pr
Wod:
500 m row
450 singles
50 Burpees
T =13:52 – last time I did 11:31
poor performance tonight – I’ll blame it on my new rope (I was getting tangled in it way too much) and still have remnants of nagging cold
Nice PR…Heavy!
300#??? That is crazy! Is there a trophy case for that? Kevin, there should be a trophy case for that!!! Nice work Frankie!
lol, thanks
Strength: Push Press
5x 70-75-80-90-95
WOD: 13:32. No pr today, I was stupid and gassed myself too much on the row. I let the little firecracker on the rower beside me throw off my strategy. LOL. I only remembered after I was done that I had paced myself on the row last time. Definitely would have gotten through the doubles faster.
WU x 2
Front Squats x 5
95-105-115…stopped for kink in back muscle
WOD:
500 m. row
150 DU’s
50 burpees
Time 12:04
Tough one. Any one else suffering from the “fran cough” after this WOD? I’ve had it all day.
Finished almost 3 hours ago and throat still burning.
Yup, case of the cough.
mobility
wu x 2
back squat 1 rm to 165# (5# pr)
WOD Rx’d (with 150 DU with 1 single between each DU)
12:14
WU x 1
Worked on muscle up progression
WOD: Rx
Time: 7:57
Last time:9:25 ( 1:28PR)
Fun WOD!
Great job Corinna! Huge PR!
Wow…that was fast.
Crazy fast Corinna!
WUx2
Strength – Push Press X5
95-105-115-125-135
2sets of 1min static back extentions.
WOD
For time:
Row 500 meters
150 Double-unders (scalled 450 Singles)
50 Burpees
Time–>9:13
PR for time but last time i did 50 DU’s 300 Singles with a time of 11:54. Time before that did all singles(450) and had a time of 11:00.
Great job 6:45 group!
Great job Gabe!
Mob WU x2
Strength: Cleans: 5 reps at 35 40 45 50 55 60.
Wod: 15 cap
500m row
450 singles
50 Burpees
14:49
It was a breeze..11 seconds to spare lol.
Damn…I never listened to Coach Corinna!. I went too hard on the row (I was told not to). I could not skip to save my soul and I was just doing singles.
I had fun regardless of almost dying.
Thanks for the laughs 6:45 class.
Mob
WU x 2
Back squat x 5
135-155-175-205-220(x4)
Wod RX
13:52 I think. 13:xx something for sure.
Sorry not RX …I did singles.
Mobility
WU x 2
strength :
Push Press x 5
115 – 125-135-145-155
Thanks for sharing the bar Joey!
WOD :
500 m row ( 147.2)
450 singles
50 burpees
time 12.32
mobility
wu x2
pratice du’s
For time:
Row 500 meters
450 singles
50 Burpees
Time: 10:30
Wow I am feeling that one already… should be nice and sore tomorrow
WU x 2
OHS x 3
65 85 95 105 115 x got 1 solid rep, first not deep enough and bailed on last one.
WOD with singles
Time: 11:04
My first 200 skips were unbroken that’s a PR.
Mobility
WU x 2
Strength Back squat x5 45-50-55-60-65
Thanks for reminding me to keep my knees out.
WOD scaled to singles
Time 16:18
At 15:00 I was at 43 burpees. Thanks Jeff for the extra push.
MOB
WU x 2 (5 skinniy band + 5 X 2skinny bands)
Shoulder press 1′s
55-65-75-80-85-90-(fail)- 90PR!!!
WOD (with singles)
11:26
Shoulder press PR after 1.5 years (at least) stuck at 85. Progress at last.
Chose singles instead of any DU’s since last week of DU’s have been a no go and really wanted a sweaty workout minus the DU frustration.
**Next time remember to do 50DU + 300 sinclues combo.
Mobility
Wux2
Push press 15-20-25-30-35
WOD (with single)
12:06
MOB
WUx2
No time for strength.
WOD: (with singles)
Time: 11:39
Mobility
WU x 2
Strength
Push Press
95,125,135,145 x 5 and 155 x 4
WOD 15 min time Cap
ROW 500m
150 DU
50 Burpees
Time: 9:58 RX
Wod: 15 cap
500m row
450 singles
50 Burpees
time- 9:34
mobility
wu x2
No strength – foam roll and lacrosse ball
For time:
Row 500 meters
150 DU’s
50 Burpees
Time: 9:13