If you could go anywhere in the world, where would you go?
“The Rocky Gorge”
3 rounds
50 Double Unders
40 AbMat Situps
30 Kettlebell Swings (53/35#)
20 Pullups
10 Handstand Pushups
*20 min cap
Compare to July 26/12
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QOD : When I was in grade 5, my teacher gave me a serie of postal cards from all around the world. On the back on the post cards, there were descriptions of the country or the city itself. I read them all and fell in love with Seychelles… I posted that card on my wall up until grade 12 and then, when I left for university, I brought it with me and posted it on my appartement wall until I graduated. Now it is in my drawer and one day, I know I will go but for now, Croatia is allright I guess hahaha !! Honeymoon, here we come 🙂
Damn. Sad I am not signed up today! Would of liked to have my revenge on this one… Last time I only have a few pull ups left when I hit the time cap.
QOD: Not sure but Germany is on my list of places to go.
Mobility
WU – AMRAP 5mins
100m run
10 Thrusters (stick)
10 Down Ups
10 Super mans
Foam Roll Friday
WOD: “The Rocky Gorge”
3 rounds
50 Double Unders
40 AbMat Situps
30 Kettlebell Swings – 45#
20 Pullups
10 Pushups
Reached the 20 min cap
Score: 2 rounds + 28 KBS
It was fun attacking this wod side by side. We will finish it the next time around. Good work today Vincent!
Mobility
Dynamic WU (100m jog, 10 thrusters, 10 down-ups, 10 supermans) AMRAP
2 rounds + 100m jog
Strength Back Squats x5
95, 135, 155, 165, 175
Very very difficult, still feeling pretty weak :O
WOD: (Scaled to half)
75 Single unders
20 Situps
15 Kettlebell Swings 35#
10 Pullups (Red band)
5 Pike pushups
what was your time? 🙂
Doh! 13:xx… I think maybe 13:48
QOD: Tahiti!
Disney so I can meet Tinkerbell 😉 HAHA…But seriously!
Nice picture today Krissie!
If anyone is interested, I ordered a pair of inov8’s and they’re a half size too small…checking to see if anyone wants to buy them before I send them back. Size 7ish for ladies (I take 7.5 but my toes are touching the end…even though my other two pairs of inov8’s are 7.5 and fit perfect)
These ones: http://www.inov-8.com/New/Global/Product-View-RoadXLite-155.html?L=26
I LOVE them, they just don’t fit 🙁
QOD: According to Quantum Physics, I am already in every place simultaneously.
But I would love to see Australia.
QOD: Bora Bora
QOD : Australia / NZ / Fiji / Bali for about a month… or more! This is just part of my ‘places to see’ list which i’ve been working on… but it keeps growing! Oh well, I guess there are worst problems to have in life 😉
Maddy I have a growing list as well!!! 😉
Mobility
WU – AMRAP 5mins
100m run
10 Thrusters (stick)
10 Down Ups
10 Super mans
4 rounds and aprox 60 meters
Foam Roll Friday
WOD: “The Rocky Gorge”
Rx = 20 min cap with 20 reps to go.
Score: 2 rounds + 10 pullups
QOD: Europe and tour around.
Dynamic WOD – 2 rounds… had to stop because I picked up a splinter in my hands ?
Lacrosse ball mobility
WOD scaled to half the reps, and used green and purple band for pullup. Coach Amanda said it was ok to use 2 bands.
9:53 … It was a good one.. I wish one of the scale options would be 2/3 of the reps. 1/2 wasn’t quite enough, but I wouldn’t of finished the full thing.
Mobility
Dynamic WU (100m jog, 10 thrusters, 10 down-ups, 10 supermans) AMRAP
2 rounds +10 Down Ups
Strength: Back Squats x5
115-145-165-175×4 (I have never done a foam roll Friday, maybe I should have given it a shot this morning)
WOD: RX
50 Double Unders
40 Abmat Situps
30 Kettlebell Swings 53#
20 Pullups
10 HSPU
2 full rounds +2 Double Unders @20 min cap
DUs KBS and Pullups slowed me down. I should have scaled the KB weight and added a band to the pullups, I would still try DUs RX.
Mobility
WU – AMRAP 5mins
100m run
10 Thrusters (stick)
10 Down Ups
10 Super mans
Foam Roll Friday
WOD: “The Rocky Gorge”
3 rounds
50 Double Unders
40 AbMat Situps
30 Kettlebell Swings – 35#
20 Pullups (blue band – they were the worse part of this!)
10 Pushups
Reached the 20 min cap
Score: 2 rounds + 30 KBS
I love these long wods! Horrible, and fun!
QOD: So, so, so many places, but Sri Lanka is next on my list.
I went in to work on snatches this morning, and ended up doing the workout. Didn’t do it last time, so had to try it.
WOD rx’d
17:18
Tripped on DU a few times.
Situps are slow and painful.
KBS was 20+10 each round
Pullups – did 8-11 butterflies each round
HSPU – unbroken
Pretty good wod.
QOD: New Zealand! I hear they have the highest bungee jump in the world.
Nice time Kevin.
3 Rounds
25 step-ups 18″
20 knee raises
15 KBS 25#
10 pullups
5 pushups
14:15
QOD – Back to Scotland and Switzerland. If I could only go see these 2 countries for the rest of my life I’d be happy.The world has many beautiful places but to me these top the list.
Wux1. Amrap wu
No strength
WOD. 3 rounds. RX
50 Double Unders
40 AbMat Situps
30 Kettlebell Swings (53/35#)
20 Pullups
10 Handstand Pushups
2 rounds & 45Du’s.
Rob Brydges
Mobility
WU WOD: AMRAP 5 mins of
— 100m run
— 10 Thrusters (stick)
— 10 Down Ups
— 10 Super mans
3 rounds + 50m run
Foam Roll Friday
WOD: “The Rocky Gorge”
3 rounds:
— 50 Double Unders (150 Singles)
— 40 AbMat Situps
— 30 KBS @ 53#
— 20 Pullups
— 10 Rx’d HSPU
Score: 2 rounds + 14 Pullups at the 20 min cap
Wow, what a workout!
can you remove me from the 4:15 class i am already going at 3:15..
no idea why i cannot remove myself in the zenplanner.
QOD: Fiji, Tahiti, Bora Bora….anywhere in that general area in the South Pacific. Maybe we can get a group rate? 😉
QOD: Everywhere!
QOD: Scotland/Ireland…
Mob
Wu
Cleans 3 rm to 105#
wod rx’d
2 rounds + 3 pullups
Mobility
WU: amrap
100 meter run
10 thrusters with stick
10 down ups
10 superman
Completed 2 rounds
Foam roll friday
Wod: the gorge
Scaled:
75 singles
20 situps
15 kbs #25
10 pull ups (green band)
5 pushups
3 rounds
Time:15.14
Scotland and italy would be my preferred destinations
Florence, Venice, Rome, Italy.
Lived in Germany for 7 years as a youngster and travelled everywhere. Would like to go back as an adult to enjoy the local food and beverages, among other things.
Mob + Dynamo WU
Lots of stretching and foam rolling, then practiced DUs… Got a 74 and a 71… (PR = 91)
WOD Rx
= 2rd + 25 KBS @ 20min cap (PR by 100 reps w/ +15# on KBS)
Not bad! I figured thats where I would end up, first round went very smoothly. Unbroken HSPU every round. Just found out back home about the PR too. Good work everyone!
Mobility
WU – AMRAP 5mins
150 m row
10 Thrusters (stick)
10 Down Ups
10 Super mans
Foam Roll Friday
WOD: “The Rocky Gorge”
Rx – 1 round + 12 KBS
Tough but fun WOD — doubles killed me.
mob
wu amrap 5 min
100 m run
10 thruster(stick)
10 down ups
10 superman
strength clean
95×5 115×5 135×5 135×3
3 round
WOD the rocky gorge
scale 150 single
40 abmat sit up
30 KBS 53#
20 pull up
10 hspu (pike push up)
time 17:37
Mobility
WU – AMRAP 5mins
100m run
10 Thrusters (stick)
10 Down Ups
10 Supermans
WOD: “The Rocky Gorge”
3 rounds
50 Double Unders(scaled to 150 singles)
40 AbMat Situps
30 Kettlebell Swings – 53#
20 Pullups(green band)
10 Pushups
Reached the 20 min cap
Score: 1 round + 18 Pullups
800m run.
mobility
Dynamic Wu – AMRAP 5mins
100m run
10 Thrusters (stick)
10 Down Ups
10 Supermans
3 Rounds
WOD “The Rocky Gorge”
Time: 19:32 RX
Thanks Shane for chasing me if you hadn’t i probably wouldn’t have finished. Great job tonight everyone very tough one tonight.
Kudos to you and Shane.
Mob wu (amrap dynamic 5 mins)
Mobility legs
WOD 3 rounds 20min cap
150 singles
40 abmat situps
30 kbs 40#
20 pull ups blue band
10 hand release pushups
2 rounds+2kbs
Dynamic warm up: AMRAP 5 min
100m run, 10 thrusters, 10 down ups, 10 supermans
Score: 3 rounds + 10 thrusters
Strength: floor press
185 x 5, 225 x 5(5# pr), 235 x 1 felt something tweak in my pec so I stopped.
Wod: “Rocky Gorge”
2 rounds + 10 pull-ups RX’d
Oddly enough it was the last round of sit-ups that ruined me and not the double unders. It took me forever to get through those.
Great job everyone. This was a tough wod and everyone did great.
Funny you should say that. The situps hit me as well in the last round…deceptive little darlings…
In retrospect, it was probably the exhaustion from the double unders that caused the shit show called round 3 sit-ups but still, I’ll blame the miss on the sit-ups. 🙂
Mob
WU x 2 (regular)
Foam roll Friday!!
WOD
50 Mountain Climbers
40 Ab mat situps
30 KBS @ 35#
20 Pullups (black)
10 HR Pushups
2 rounds + 25 KBS at the 20 time cap
Cash out – calf drop then extra mobility
Haven’t been this close to saying hello to Mr. Pukey in a while… Good way to start the weekend 😉
Nice work Maddy. Mr.Pukey seems to have a busy guy lately at CFM.
Dynamic warm up: AMRAP 5 min
100m run, 10 thrusters, 10 down ups, 10 supermans (Did 200 on the run)
Score:2 rounds + 200m run 5:16
WOD as Rx’s (50# KB)
1 Round and 6 HSPU
1st time doing HSPU as Rx in a WOD
Will get 2 Rounds in next time.
Great job 5:45 crew!
Have an excellent weekend fella CrossFitters!
Mobility
WU ( AMRAP dymamic 5 mins)
WOD 3 rounds with 20 min time cap
150 singles
40 abmat situps
30 KBS 53#
20 pullups
10 HSPU w abmat and 45# plate
1 round +9 HSPU I wanted that last HSPU but kept falling
400 m walk to cool down
WOD Rocky Gorge 20 min time cap
Three rounds:
50 Du scaled to150 skips
40 abmat sit ups
30 kbs @ 35lb
20 pull ups scaled with blue band
10 push ups from toes (scaled HSPUs).
Score 2 rounds + 27 ab sit ups with the 20 min time cap.
I love work outs like these. Loved the feel at the gym. Everyone was working very hard. Thanks Corinna for all your help.
PS. QOD: Hawaii & Scotland with Corinna
WOD RX’d: got to 25 situps in the 3rd round at the 20 minute cap.
Really great wod!
I was watching you. You were working very hard. Well done Amanda.
Oh thank you Laura!
I wanna go some place tropical, and relax. For days and days and days.
MOB
WU: ( AMRAP dymamic 5 mins) 3 rounds + run
Foam Roll Friday!!
WU: “The Rocky Gorge”
3 rounds:
50 Du scaled to150 skips
40 abmat sit ups
30 kbs @ 45lb
20 pull ups
10 Pike Pushups
Score 2 rounds + 5 KBS before I hit the time cap.
Great work 3:15 crew!
Have a great weekend ya’ll!
Mobility
Dynamic Wu 5 min amrap
100m run
10 thrusters (stick)
10 superman’s
3 rds even
Strength floor press
185/ 225/ 235 x 4/ 245 x 3 out of time. good sharing the bar with u Jack.
Wod the rocky gorge
50 du’s
40 abmat situps
30 kbs @ 53#
20 Pullups
10 hspu’s
Wod rx’d (19:56) just under the wire! Good race lance.
I couldn’t believe how hard the situps got.. Tried to squeeze in butterfly Pullups got 10 good ones then lost grip due to sweat.. Du’s went ok could have been better.
On a side note I did 50 du’s unbroken practicing before the Wod, big pr there. Thanks corinna great class. Great job 6:45 crew 🙂
It was like you found another gear in the last 30 seconds and blew through those pullups and HSPUs! Way to go Shane! 🙂
You and Lance were awesome.
WOD: The Rocky Gorge
50 double under’s
40 abmat sit-ups
30 [email protected]
20 pull-ups
10 HSPU’S with abmat and 10lb plate
19:21
Last year: 19:58 except 25lb plate and abmat
PR: 37 seconds from last year
Great work tonight everyone!
Superwomen! Great work Corinna.
Mobility
Dynamic WU of:
5 min AMRAP
25 lunges (still on running hiatus b/c of Achilles)
10 thrusters with stick
10 down ups
10 supermans
Burgener X 2
Strength: Snatch practice – very light – worked up to 65#
WOD (modified for Achilles)
3 rounds
50 box step ups 20″
40 abmat sit ups
30 KBS @ 35#
20 pullups
10 HSPU (with 25# + abmat)
2 rds + 9 KBS @ 20 min time cap
Box step ups were killer in round 3, as were abmat situps. Still a GREAT workout!!
Really can’t wait until I am healthy enough to do double unders again.
Great job 5:45 crew 🙂
Mobility
WU – AMRAP 5mins
100m run
10 Thrusters (stick)
10 Down Ups
10 Supermans
Strength: Push Jerk (x5) 60-70-80-85-ran out of time for fifth set
WOD: “The Rocky Gorge”
3 rounds – 20 minute cap
50 Double Unders(scaled to 150 singles)
40 Situps (didn’t use abmat, feels very uncomfortable)
30 Kettlebell Swings @ 25#
20 Pullups(blue band)
10 Pushups -(hand release)
2 rounds + 21 situps
Pull ups really slowed me down!
oups…did DU vs singles
5 min AMRAP WU = 2 Rounds + 10 thrusters
WOD: 3 Rounds
50 DU’s
40 Ab mat sit ups
30 KBS @ 35#
20 Pull Ups (med. blue band)
10 HSPU (ab mat + 10# plate)
2 Rounds + 20 KBS
Compare to July/12 of 2 Rds. + 5 KBS. Used bigger green band and did pike push ups last year.
Pull ups really slowed me down, as per usual, but the Ab mat sit ups were grueling as well.
WOD Rocky Gorge
3 rounds
50 DUs
40 abmat situps
30 KBS @35#
20 Pullups
10 HSPU w/abmat
2 rounds + 28 KBS
Next time I’ll finish it 🙂
Mobility
WU – AMRAP 5mins
100m run
10 Thrusters (stick)
10 Down Ups
10 Super mans
Strength
Deadlift
WOD: “The Rocky Gorge”
3 rounds
70 Single Unders
20 AbMat Situps
15 Kettlebell Swings – 25#
10 Pullups
10 Pushups
15:38
Mobilité – warmup (amrap 5 min 100 m run, 10 stick thrusters, 10 down up, 10 superman)
Lots and lots of foam rolling!!!
Wod rx’ed- 18:37 1)all unbroken except for pull ups 10+10 and hspu 5 then doubles or singles) 2) du/sit ups unbroken kbs 15/15, pull ups 5×4, hspu 5/2-1-1-1 3) same as 2
Gréât WOD! Specially as my last one before leaving for Finland!!!
Thanks for sharing this great last workout with me XFit Moncton 5:45 crew! Great push by all!!!