500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

Compare to March 15/12

The clean-up crew was fast and fierce (and possibly drunk)

32 thoughts on “Baseline”

  1. Hey everyone,
    I am trying to organize an overnight camping at Sandy Beach after next weeks Beach Wod. Please let me know who is up for this event. leave a reply or email me [email protected].

  2. Valรฉrie Arseneau

    500m Row
    40 Squats
    30 Situps
    20 Pushups (assisted with small purple band. Shoulder and elbow were bugging me)
    10 Pullups (purple band)

    Time : 6:48

    Had a good heat with Karen! We were pretty close.

  3. Hopefully this workout will come around again in a few more months. I did it not long ago and I’d like to check my progress in a few months! ๐Ÿ™‚

    1. At the end of every month we have a “change for change” day. For $5.00 you can sub the WOD for whatever you would like to challenge.

  4. Mobility
    WU x1

    WOD Baseline

    500m row
    40 squats
    30 situps
    20 push ups
    10 pull ups

    Time 5:42

    Had fun doing this one beside you lora you helped me push a lot harder to catch you great job today!

    1. GREAT TIME Lance! Thanks for the push! You caught me on the situps and didn’t look back! ๐Ÿ™‚

      1. thanks if you weren’t their going so fast beside me i probably wouldn’t have pushed as hard:P

  5. WU x 1

    500 m row
    40 squats
    30 sit ups
    20 push ups(purple band)
    10 pull ups (purple band, 1st time using it in a WOD)
    Time: 6:21

    Like it!! Great Morning at CFM :)!!!

  6. WOD Rx = 4:13 (5 sec PR)
    – Note: rowing 1:39.8, squats 15-15-10 (very short breaks), rest unbroken.

    This felt really good compared to last time (June 2, 2012). Maybe paleo has something to do with it. Thinking next time I might try to at least match my old rowing PR. Not sure where else I could shave time off. Unless I set the rower right under the pull-up bar and do everything in one spot… lol

    Great work everyone! Lots of great times and efforts!

  7. Baseline
    did this one not long ago (July 2 ) and didn’t feel good about my time on it, was nervous as hell before we started cause knees were feeling stiff and sore (think due to shitty diet this week! lol )
    head to head with Bachmann as well.. and again he kicked my ass! lol.. gotta pick up my game or cherry pick my workouts better! ๐Ÿ™‚ Nice job on this one Terry

    the play by play!
    row 1:36 came off the rower with a slight lead
    squats lost the advantage i had by a couple of squats (resting cause i thought i still had a lead! lol)
    situps about even
    pushups closed the gap a little but was behind going to the bar
    pullups stayed about the same distance behind..
    Bachmann stops the clock at 4:10
    mine 10 seconds later, 4:20 which is a 27 second PR woot woot!
    thanks for the push Terry

    Awesome day and CFM, huge turnout today.. nice to see everyone and great job, there were some fast times today!

    1. Christine Bachmann

      Awesome job coach!!!! ๐Ÿ™‚ Wish I was there to witness the “race”!!! LOL

  8. Mobility
    WU x 1

    WOD “Baseline”
    500m row (1:46.2)
    40 squats
    30 situps
    20 pushups
    10 pullups
    Time = 6:04 (nice race Lance!)

    *kind of disappointed with my time. Did “Baseline” on July 2/12 with a PR of 5:34. On March 15/12 my time was 6:03. Feeling tired today but surprised by how much longer it took.

    Great energy at the gym this morning! Huge turn out! Some really fast times! Hope to see lots of CFM folks on Monday for the Open Gym. ๐Ÿ˜€

    1. great job on this one Lora, this is one of those workouts where each second counts.. and its easy for them to slip away, especially if you are feeling a bit tired to start.. you’ll knock it out next time!! ๐Ÿ™‚

    2. Christine Bachmann

      Awesome time as usual!!! U need a day off to relax and eat and drink!!! Hihihi!!! Missed not being there this morning!!! ๐Ÿ™

  9. WOD – Baseline

    500m row
    40 Squats
    30 Sit ups
    20 pushups
    10 Pull ups scaled to ring rows

    Time – 4:53 (PR of 20 seconds over 7/2/12 open gym)

    Today was the first time I didn’t feel gassed after the WOD. No time to think before the WOD either….Coach Ron said next two and Dave looked at me and said let’s go and get it done.

    Really fun day at the gym today.

  10. WOD โ€“ Baseline

    500m row
    40 Squats
    30 Sit ups
    20 pushups
    10 Pull ups scaled to ring rows

    Time 4:40 First time doing this WOD

    Great job Chris. You were flying out of the rower. You really pushed me!!

  11. Great times everyone, sorry I.missed it. Hope everyone has a great weekend. enjoy the weather ๐Ÿ™‚

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