EMOM for 20 min Min 1 – 45 sec Hollow Hold Min 2 – 45 sec Russian Twists Min 3 – 45 sec Plank Min 4 – Max Burpee on + over Plate Min 5 – Rest
15 thoughts on “Core Score”
Amanda Hunt
Mobility and Warm-up
Front and Back Scales 1 min each
WOD (Orange)
EMOM FOR 20 minutes
Min 1 – 45 sec Bent Hallow Hold
Min 2 – 45 sec Russian Twist
Min 3 – 45 sec Plank
Min 4 – Max Burpee on + over the plate
Min 5 – Rest
All unbroken except the Russian Twists. Had to stop at least once each set.
**400m run with 10# plate
Great workout!!
Thanks Ingrid!
Cheryl
Front and Back Scales – 1 min each (unbroken)
EMOM for 20 min
Min 1 – 45 sec Bent Hollow Hold
Min 2 – 45 sec Russian Twists (10# plate)
Min 3 – 45 sec Plank
Min 4 – Max Burpee on + over Plate (~ 8)
Min 5 – Rest
>> unbroken
Cashout: 800m jog w 10# plate
Good one! Thanks Ingrid, Julia & Kevin.
Cheryl
Oops lol…400m not 800m (cashout)
Jordan Sanipass
Front and Back Scales – 1 min each
EMOM for 20 min
Min 1 – 45 sec Hollow Hold
Min 2 – 45 sec Russian Twists (25#)
Min 3 – 45 sec Plank
Min 4 – Max Burpee on + over Plate
Min 5 – Rest
Cash out used 25#
400m run
I didn’t count reps. Just kept on moving!
David Wiens
Front and Back Scales – 1 min each
EMOM for 20 min
Min 1 – 45 sec Hollow Hold
Min 2 – 45 sec Russian Twists (10#)
Min 3 – 45 sec Plank
Min 4 – Max Burpee on + over Plate (?, 17, 17, 16)
Min 5 – Rest
Cash out used 25#
400m run
As usual, I forgot to count on the first round. :-p
Fred
ront and Back Scales – 1 min each
EMOM for 20 min
Min 1 – 45 sec Hollow Hold (25+10 pretty consistently after first round)
Min 2 – 45 sec Russian Twists (±20 each round)
Min 3 – 45 sec Plank (unbroken)
Min 4 – Max Burpee on + over Plate (±15-17/round)
Min 5 – Rest
That was a sweaty one!
Fred
Cash out used 25#
400m run
Gabriel
Biked to CFM
Front and Back Scales – 1 min each
EMOM for 20 min
Min 1 – 45 sec Hollow Hold
Min 2 – 45 sec Russian Twists (25#)
Min 3 – 45 sec Plank
Min 4 – Max Burpee on + over Plate-21-21-24-21
Min 5 – Rest
Cash out used 25#
400m run
Merci Ingrid!
Karen Cormier
Front and Back Scales – 1 Minute each
EMOM for 20 Min.
Min. 1 45 sec Hollow Hold
Min. 2 45 sec Russian Twists #25 – 26 per round – 2 count
Min. 3 45 sec Plank
Min. 4 Max Burpee on + over Plate – 16-17-17-16
Min. 5 Rest
Cashout #25 – walk and run
CrossFitMoncton
Front and Back Scales – 1 min each
EMOM for 20 min
Min 1 – 45 sec Hollow Hold
Min 2 – 45 sec Russian Twists (25#)
Min 3 – 45 sec Plank
Min 4 – Max Burpee on + over Plate – 16-16-16-17
Min 5 – Rest
400m Plate carry
Heidi
EMOM for 20 Min
1 – Hollow holds (with Bent Leg) – 45 sec. – All unbroken
2 – Russian Twists with 15# plate – Double Count: 28-27-27-26 (Quick rest at 30 sec. mark each round)
3 – Plank – 45 Sec – All Unbroken
4 – Max Burpees on & over plate: 11-13-14-16 (sandbagged a bit on that 1st round)
5 – Rest – Unbroken 🙂
John Hunt
Front and Back Scales – 1 min each
EMOM for 20 min
Min 1 – 45 sec Hollow Hold
Min 2 – 45 sec Russian Twists 30.5/25/22/30
Min 3 – 45 sec Plank
Min 4 – Max Burpee on + over Plate 19/12/13/12
Min 5 – Rest
Thanks Blake
Andre Landry
Front and Back Scales – 1 min each
EMOM for 20 min
Min 1 – 45 sec Hollow Hold
Min 2 – 45 sec Russian Twists
Min 3 – 45 sec Plank
Min 4 – Max Burpee on + over Plate (22 each round for a total of 88)
Min 5 – Rest
John Hunt
Front and Back Scales – 1 min each
EMOM for 20 min
Min 1 – 45 sec Hollow Hold
Min 2 – 45 sec Russian Twists (With 25# plate)30.5/25/22/30
Min 3 – 45 sec Plank
Min 4 – Max Burpee on + over Plate 19/12/13/12
Min 5 – Rest
400m run with 25# plate
Thanks Kevin
Kelly B
Front and Back Scales – 1 min each
EMOM for 20 min
Min 1 – 45 sec Hollow Hold
Min 2 – 45 sec Russian Twists @25#plate
Min 3 – 45 sec Plank
Min 4 – Max Burpee on + over Plate
Min 5 – Rest
Didn’t keep score
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Mobility and Warm-up
Front and Back Scales 1 min each
WOD (Orange)
EMOM FOR 20 minutes
Min 1 – 45 sec Bent Hallow Hold
Min 2 – 45 sec Russian Twist
Min 3 – 45 sec Plank
Min 4 – Max Burpee on + over the plate
Min 5 – Rest
All unbroken except the Russian Twists. Had to stop at least once each set.
**400m run with 10# plate
Great workout!!
Thanks Ingrid!
Front and Back Scales – 1 min each (unbroken)
EMOM for 20 min
Min 1 – 45 sec Bent Hollow Hold
Min 2 – 45 sec Russian Twists (10# plate)
Min 3 – 45 sec Plank
Min 4 – Max Burpee on + over Plate (~ 8)
Min 5 – Rest
>> unbroken
Cashout: 800m jog w 10# plate
Good one! Thanks Ingrid, Julia & Kevin.
Oops lol…400m not 800m (cashout)
Front and Back Scales – 1 min each
EMOM for 20 min
Min 1 – 45 sec Hollow Hold
Min 2 – 45 sec Russian Twists (25#)
Min 3 – 45 sec Plank
Min 4 – Max Burpee on + over Plate
Min 5 – Rest
Cash out used 25#
400m run
I didn’t count reps. Just kept on moving!
Front and Back Scales – 1 min each
EMOM for 20 min
Min 1 – 45 sec Hollow Hold
Min 2 – 45 sec Russian Twists (10#)
Min 3 – 45 sec Plank
Min 4 – Max Burpee on + over Plate (?, 17, 17, 16)
Min 5 – Rest
Cash out used 25#
400m run
As usual, I forgot to count on the first round. :-p
ront and Back Scales – 1 min each
EMOM for 20 min
Min 1 – 45 sec Hollow Hold (25+10 pretty consistently after first round)
Min 2 – 45 sec Russian Twists (±20 each round)
Min 3 – 45 sec Plank (unbroken)
Min 4 – Max Burpee on + over Plate (±15-17/round)
Min 5 – Rest
That was a sweaty one!
Cash out used 25#
400m run
Biked to CFM
Front and Back Scales – 1 min each
EMOM for 20 min
Min 1 – 45 sec Hollow Hold
Min 2 – 45 sec Russian Twists (25#)
Min 3 – 45 sec Plank
Min 4 – Max Burpee on + over Plate-21-21-24-21
Min 5 – Rest
Cash out used 25#
400m run
Merci Ingrid!
Front and Back Scales – 1 Minute each
EMOM for 20 Min.
Min. 1 45 sec Hollow Hold
Min. 2 45 sec Russian Twists #25 – 26 per round – 2 count
Min. 3 45 sec Plank
Min. 4 Max Burpee on + over Plate – 16-17-17-16
Min. 5 Rest
Cashout #25 – walk and run
Front and Back Scales – 1 min each
EMOM for 20 min
Min 1 – 45 sec Hollow Hold
Min 2 – 45 sec Russian Twists (25#)
Min 3 – 45 sec Plank
Min 4 – Max Burpee on + over Plate – 16-16-16-17
Min 5 – Rest
400m Plate carry
EMOM for 20 Min
1 – Hollow holds (with Bent Leg) – 45 sec. – All unbroken
2 – Russian Twists with 15# plate – Double Count: 28-27-27-26 (Quick rest at 30 sec. mark each round)
3 – Plank – 45 Sec – All Unbroken
4 – Max Burpees on & over plate: 11-13-14-16 (sandbagged a bit on that 1st round)
5 – Rest – Unbroken 🙂
Front and Back Scales – 1 min each
EMOM for 20 min
Min 1 – 45 sec Hollow Hold
Min 2 – 45 sec Russian Twists 30.5/25/22/30
Min 3 – 45 sec Plank
Min 4 – Max Burpee on + over Plate 19/12/13/12
Min 5 – Rest
Thanks Blake
Front and Back Scales – 1 min each
EMOM for 20 min
Min 1 – 45 sec Hollow Hold
Min 2 – 45 sec Russian Twists
Min 3 – 45 sec Plank
Min 4 – Max Burpee on + over Plate (22 each round for a total of 88)
Min 5 – Rest
Front and Back Scales – 1 min each
EMOM for 20 min
Min 1 – 45 sec Hollow Hold
Min 2 – 45 sec Russian Twists (With 25# plate)30.5/25/22/30
Min 3 – 45 sec Plank
Min 4 – Max Burpee on + over Plate 19/12/13/12
Min 5 – Rest
400m run with 25# plate
Thanks Kevin
Front and Back Scales – 1 min each
EMOM for 20 min
Min 1 – 45 sec Hollow Hold
Min 2 – 45 sec Russian Twists @25#plate
Min 3 – 45 sec Plank
Min 4 – Max Burpee on + over Plate
Min 5 – Rest
Didn’t keep score
400m 25# plate walk