Cashout (for Q-u-a-l-i-t-ee)
2 rounds
20 on, 20 off
Hollow Rock
Plank March
Leg Levers
Fun stuff! Thanks Kevin.
Kristen
DU – 61-64-45-51
Squats – 42-37-39-38
Box Jump Overs – 17-18-18-19 (first few of the first round were just box jumps.. forgot to go to the other side of the box)
Total: 449
Total reps 1033
@ home… no box to do box jump overs so did step overs on a chair with a 25# plate, chair not sturdy enough to do jumps 😳
Audrey
4R
90 Sec SU/DU (Working on DU and the angels of DU were not with me today.. – no counts)
30 Sec Rest
90 Sec Squats (45, 46, 46, 46)
30 Sec Rest
90 Sec Box Jumps Over 20′ (22, 21, 21, 21)
Cashout 2R – 20 sec on/20 sec off
Hollow Rocks
Plank Marches
Leg Levers
My first round of DUs was not good… gave myself a 35 (did not get a count in). Showed up late, didn’t get a good warm-up in, had to transition to singles about 1/2 way because DUs were just not there. Subsequent rounds were ok once I got settled in.
Cashout
2 rounds
20 on, 20 off
Hollow Rock
Plank March
Leg Levers
GillesGautreau
4 round
90 sec SU 100-140-160-160 =560
30 sec rest
90 sec squat 70-70-80-80 =300
30 sec rest
90 sec box step over 20 in
40-30-30-30 =130
total 990
2 round
20 on 20 off
hallow rock
plank march
leg lever
Aubrey
Enjoyed this WOD with a steady pace.
A real burner that made the box jumps
Real spicy!
Thanks Kevin
2 rounds
20 on 20 off
Hallow Rock
Plank March
Leg levers
Aubrey
Good WOD with a steady pace!
Pretty much kept the numbers the same thru the
Four rounds. Box jumps got spicy!
Thanks Kevin
Amber G
Rowing Test
Row 20 min for meters
4112, got Blue II by 2 meters lol
Cashout
2 rounds
20 on, 20 off
Hollow Rock (with knees bent)
Plank March
Leg Levers
Joe McSheffery
Will try this WOD this weekend
Home WOD
21.3 (second time round). Tried it Sunday. Was too tired from vaccine
Scale with 50#
10 pull-ups on last round.
Row
500m r 1 min. X5
9:13.1 total work time. 1:50.6 average pace
Skips were single,single,double. Only counted successful double reps.
Squats were gross.
BJO – was nervous the first round, but then each round got better and I got in a really good rhythm at the end.
Cashout
2 rounds
20 on, 20 off
Hollow Rock
Plank March
Leg Levers
Cash out was a lot of laying on the floor sweating and groaning through the above core movements.
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
4 rounds:
90 sec Single Unders
30 sec Rest
90 sec Squats
30 sec Rest
90 sec Box Step Overs (20”)
30 sec Rest
**872 Total reps
(Tried double unders but still no success today.)
Cashout:
2 rounds:
20 on, 20 off
Hollow Rock
Plank March
Leg Levers
Great workout!!
Thanks Ingrid!!
Nice work Amanda! A solid performance (as always)!
Thanks Jackie!!
Warmup & Mobility
4R
90 Sec DU (64, 57, 71, 52)
30 Sec Rest
90 Sec Squats (35, 36, 39, 40)
30 Sec Rest
90 Sec Box Steps 20# (25, 25, 25, 26)
Total Reps 495
Cashout 2R – 20 sec on/10 sec off
Hollow Rocks
Plank Marches
Leg Levers
Fun morning!!
Warmup & Mobility
4R
90 Sec DU (95, 70, 71, 76)-312
30 Sec Rest
90 Sec Squats (67, 67, 67, 70)-271
30 Sec Rest
90 Sec Box Steps 24# (30, 31, 30, 33)-124
Total Reps 707
Cashout 2R – 20 sec on/20 sec off
Hollow Rocks
Plank Marches
Leg Levers
10 reps for all the movements.
Merci Ingrid!
I did Box Jump Overs – lateral.
4 rounds
90 sec Single Unders
30 sec Rest
90 sec Squats
30 sec Rest
90 sec Box Step overs (12″ + plate)
30 sec Rest
Didn’t count the skipping.
Squats 33,31,34,36
Box steps: 22,21,21,23
Cashout
2 rounds
20 on, 20 off
Bent Hollow Rock
Plank March
Leg Levers
Thanks Ingrid! And a special thanks Kevin and Ronnie for not being in the box in front of me for the squats. 👍
DU – 128-105-105-124 = 462
Sq – 74-65-63-67 = 269
BJO – 30-30-31-35 = 126
Total – 857
Cashout
About 10 reps of each
This will probably be the toughest workout this week.
4 rounds
90 sec Single Unders: 180/159/187/198
30 sec Rest
90 sec Squats: 34/38/42/45
30 sec Rest
90 sec Box Jump Overs (20”): 17/17/17/19
30 sec Rest
>> total reps: 953
Cashout (for Q-u-a-l-i-t-ee)
2 rounds
20 on, 20 off
Hollow Rock
Plank March
Leg Levers
Fun stuff! Thanks Kevin.
DU – 61-64-45-51
Squats – 42-37-39-38
Box Jump Overs – 17-18-18-19 (first few of the first round were just box jumps.. forgot to go to the other side of the box)
Total: 449
4 rounds
90 sec singles (192-203-195-188=778)
30 sec rest
90 sec squats (43-43-37-37=160)
30 sec rest
90 sec box step overs 19.5” (23-24-24-24=95)
Total reps 1033
@ home… no box to do box jump overs so did step overs on a chair with a 25# plate, chair not sturdy enough to do jumps 😳
4R
90 Sec SU/DU (Working on DU and the angels of DU were not with me today.. – no counts)
30 Sec Rest
90 Sec Squats (45, 46, 46, 46)
30 Sec Rest
90 Sec Box Jumps Over 20′ (22, 21, 21, 21)
Cashout 2R – 20 sec on/20 sec off
Hollow Rocks
Plank Marches
Leg Levers
Perfect way to start the day – as always 🙂
SU – 150- 113-100- 130 = 493
Sq – 55-61-60- 72 = 248
BJO – 25-26-27-30 = 108
Total – 849
4 rounds
90 sec Double Unders
30 sec Rest
90 sec Squats
30 sec Rest
90 sec Box Jump Overs (24/20”)
30 sec Rest
Round 1 – ?35?/55/22
Round 2 – 67/55/23
Round 3 – 70/55/21
Round 4 – 63/53/21
Total reps: 540
My first round of DUs was not good… gave myself a 35 (did not get a count in). Showed up late, didn’t get a good warm-up in, had to transition to singles about 1/2 way because DUs were just not there. Subsequent rounds were ok once I got settled in.
4rds
90 sec single unders (100/138/125/140)
30 sec rest
90 sec squats (40/38/40/37)
30 sec rest
90 sec box step overs (20/20/20/20)
30 sec rest
Total reps- 738
Cashout
2rds
20 sec on 20 off
Bent hollowrocks
Plank March
Leg levers
4 rounds
90 sec Single Unders: 197/178/189/160
30 sec Rest
90 sec Squats: 50/45/40/40
30 sec Rest
90 sec Box Jump Overs (24”): 20/18/16/15
30 sec Rest
>> total reps: 968
Cashout
2 rounds
20 on, 20 off
Hollow Rock
Plank March
Leg Levers
4 round
90 sec SU 100-140-160-160 =560
30 sec rest
90 sec squat 70-70-80-80 =300
30 sec rest
90 sec box step over 20 in
40-30-30-30 =130
total 990
2 round
20 on 20 off
hallow rock
plank march
leg lever
Enjoyed this WOD with a steady pace.
A real burner that made the box jumps
Real spicy!
Thanks Kevin
4 rounds
90 sec SU 126+133+116+122= 497
30 sec rest
90 sec Squats 51+40+40+35= 166
30 sec rest
90 sec Box step overs 20”
30+27+26+28= 111
Total 774
2 rounds
20 on 20 off
Hallow Rock
Plank March
Leg levers
Good WOD with a steady pace!
Pretty much kept the numbers the same thru the
Four rounds. Box jumps got spicy!
Thanks Kevin
Rowing Test
Row 20 min for meters
4112, got Blue II by 2 meters lol
Cashout
2 rounds
20 on, 20 off
Hollow Rock (with knees bent)
Plank March
Leg Levers
Will try this WOD this weekend
Home WOD
21.3 (second time round). Tried it Sunday. Was too tired from vaccine
Scale with 50#
10 pull-ups on last round.
Row
500m r 1 min. X5
9:13.1 total work time. 1:50.6 average pace
4 rounds
90 sec Single unders 177/151/149/203=680
30 sec Rest
90 sec Squats 55/48/53/55=211
30 sec Rest
90 sec Box Jump Overs 24” 26/26/28/27=107
30 sec Rest
Total 998
Cashout
2 rounds
20 on, 20 off
Hollow Rock
Plank March
Leg Levers
Thanks Kevin!
4 rounds – 90 seconds of movement followed by 30 seconds rest
Double Unders: 68-55-66-58
Squats: 46-41-40-39
Box Jump Overs (20″): 21-23-22-24
Total Reps = 503
That WAS a doozy. Gassed after 1st round and thought I was going to die!
DU Gods were not with me today & had a hard time stringing them together
4 rounds
90 sec Double Unders – 19/21/23/26
30 sec Rest
90 sec Squats – 50/45/47/48
30 sec Rest
90 sec Box Jump Overs (20”) – 10/14/17/21
30 sec Rest
Skips were single,single,double. Only counted successful double reps.
Squats were gross.
BJO – was nervous the first round, but then each round got better and I got in a really good rhythm at the end.
Cashout
2 rounds
20 on, 20 off
Hollow Rock
Plank March
Leg Levers
Cash out was a lot of laying on the floor sweating and groaning through the above core movements.
WOD as posted:
697 reps
Wod -665 reps
Doubles were not good today.
4 rounds
90 sec Double Unders-23,21,12,8
30 sec Rest
90 sec Squats-51,52,54,57
30 sec Rest
90 sec Box Jump Overs (24/20”)-30,29,27,33
30 sec Rest
Total reps: 397
Cashout
2 rounds
20 on, 20 off
Hollow Rock-11,9
Plank March-10,10
Leg Levers-10,11
Total reps: 61
4R
90 Sec Singles (150, 100, 92, 100) = 442
30 Sec Rest
90 Sec Squats (40, 40, 44, 42) = 166
30 Sec Rest
90 Sec Box Steps 20# (20, 18, 18, 18) = 74
Total Reps 682
Cashout 2R – 20 sec on/10 sec off
Hollow Rocks
Plank Marches
Leg Levers
4 rounds
90 sec Double Unders: 55-80-93-102 = 325
30 sec Rest
90 sec Squats: 45-51-54-58 = 208
30 sec Rest
90 sec Box Jump Overs (20”): 24-25-26-30 = 105
30 sec Rest
Total: 638
Cashout
2 rounds
20 on, 20 off
Hollow Rock
Plank March
Leg Levers