800m Run with 45# plate
Then,
100 T2B
50 Front Squats (155/105#)
10 Rope Climbs
Finish with,
800m run with 45# plate
*partition reps as needed
**45 min cap
You’ll want to scale appropriately to finish this monster!
Sgt. Nevins, who served in the 5th battalion, 19th Special Forces Group with the Colorado National Guard, was one of three U.S soldiers killed in eastern Afghanistan when a gunman wearing the uniform of the Afghan National Security Forces opened fire on troops during a training exercise.
The attacker was quickly shot dead by other soldiers in the area.
At the time of the attack, Nevins was recovering from a wound he recently suffered in combat, something for which he received a Purple Heart. He was exactly one month from discharging from the military.
His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.
He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.
Can you please cancel my 7 am.
WUx1
Group WU
800m run with 45# plate
Then,
100 T2B
50 Front Squats (115#)
10 Rope Climbs scaled
Finish with,
800m run with 45# plate
7rounds in 32:59
WU + Mon x 1
Group WU and 3 Min AMRAP
Liam
800 m run with 45# plate
100 knee ups
50 front squats @45
10 rope progressions from floor
800 m run with 45# plate
37:41
Partitioned as 10 rounds. Used 45# plate on the runs to up the difficulty as I don’t do T2B nor rope climbs.
My arms and shoulders are toast! 🙂
Good job all, a tough one. Thanks Matt.
So impressed with your 45#plate Jackie!
Me too
Awesome Jackie!!
WUx1
Group WU
800m run with 25# plate
Then,
100 T2B
50 Front Squats (155#)
10 Rope Climbs
Finish with,
800m run with 25# plate
7rounds in 35:20 – 38min cap
Took two minutes after round one to put long socks on for the rope climbs, it burnz! Next time take the 45# plate for the run. Breaking in sets of 10 T2B, 5 FS and 1 rope climb was perfect. Each run was about 6mins, each round about 3 1/4 mins.
Rough workout, happy with the 7 rope climbs!
Good job 6 am-ers!
800 m run weighted with 25# plate
80 TTB in sets of 5
50 front squats (30 of 65#/20 reps of 75#)
6 full rope climbs/4 half rope climbs
400 m run weighted with 25# plate; couldn’t finish it cause time was up at 38 mins and had to go to work!
Great job!!
Wod scaled to:
800m run 25#
10 rounds
10 knee raises
5 front squats 75#
1 rope climb progression
800m 25# run
33:37
Gross.
Thanks Matt 🙂
Sorry I missed you Vanessa!!
200m run
Group WU + Mobility
Front squats x 5
85-95#
WOD Liam:
800m Run with 25# plate
Then,
100 T2B
50 Front Squats (@95#)
10 Rope Climbs
Finish with,
800m run with 25# plate
Time: clocked stopped at 38:00 minutes so not sure
Broke up into 10 rounds
Great work everyone! Thanks Matt for the hand job 😉
Thanks Matt for WHAT? 🙂 🙂
One of the best comments ever….:)
Nice work Kelly!!
Hahahaa, I’m guessing he taped her up, but this is the best comment ever.
Yes he did lol
MOB + Group WU & MOB
Liam – 45 min cap – partition reps as needed
800m Run with 45# plate
Then,
100 T2B – Knee-Ups 10×2 – 10×2 – 10×2 – 10×2 – 10 – 10
50 Front Squats (155/105#) – 135# – 10×5
10 Rope Climbs – 2 scaled progressions – wrist burner
Finish with,
800m run with 45# plate – 200m with 45#
TIME: 38 min
WOD Rx:
43:01
Partitioned 10 rounds of 10, 5, 1
That was a monster. Rope climbs actually improved by rounds 6-10
T2B were 3-3-2-2 for a while and gradually decreased.
Squats were a saving grace.
Plate runs were awkward and slow
So good to wod with Mama Vanessa!! ❤
Thanks Matt
Happy we got to wod side by side 😊
Liam (scaled)
400m run 25# plate
Then:
100 hanging knee raises
50 front squats 95#
10 rope ground-to-standing
Then
400m run 25# plate
Time – 27:24
I halved the runs because I was worried about time to finish the rest, but I ended up with enough time to spare. Full 800 next time.
800m Run with 15# plate
Then 10 rounds of:
10 hanging knee raises
5 Front Squats (75#)
1 rope pull up and down
Then
800m run with 15# plate
29:26
Liam
400m Run w/25# plate
then;
100 knees raises
50 Front Sq(55#)
10 Rope climb progression from floor to stand
then;
400m Run w/25# plate
Time: 25.20
800m Run with 45# plate
Then,
100 T2B – 3s and 2s for a bit and singles for the last 3 rounds
50 Front Squats (155#)
10 Rope Climbs
Finish with,
800m run with 45# plate
38:07
Broke up into 10 rounds of 10-5-1 rounds 8 to 10 were really tough as was that last last rope climb! Was happy to get through this one 🙂
Thanks Matt!
Great job today Del! I was trying to keep up with you but couldn’t catch you today!
Well, I sprained a toe and can’t hold onto anything from all the ouchies on my hands between yesterday and today. I managed the 2 45# 800m plate runs…lets call them strolls, there was zero running, and 5 Rx rounds (10t2b, 5 squats 105#, 1 rope climb) in the middle in about 36 mins. My hands wouldn’t take anymore t2b or climbs and my toe was complaining. Just a shit show really. Better luck next time.
Great seeing you this morning!!
Stop getting hurt. You’re turning into me.
I have to say with all your ouchies you’re doing pretty awesome! ❤
WU + Mon x 1 200m run
Group WU and 3 Min AMRAP
Liam 10-5-1
800 m run with 45# plate
100 knee ups
50 front squats #55
10 rope progressions from floor
800 m run with 45# plate
Thanks Jackie for the #45 recommendation…ouff!
27:54
No problem… happy to help! Nice work AK.
Liam
800 m run with 25#
Then, 10-5-1
Knee ups
Front squat 55#
Rope progressions from floor
800 m run with 25#
28:55
That was brutal😍 Glad I did it! Good work, nooners!!
WUx1
Group WU
800m run with 45# plate
Then
100 knee raises
50 squats 75#
10 rope pull ups/climbs
800m run 45#
Did 75 knee raises before I realized I could break them up…then broke up squats and climbs, got 3/4 of the way to the top 3 times…progress
Time 33:02
Fun Woding alongside Jo today! Great job 8:30 crew and thanks Matt!!
Awesome job Alaina!
From home …
Liam
800m with 25#
10 rounds of
10 knee raises
5 front squats at 65#
Rope Climb Progressions from floor
800m with 25#
Time was 25:14
Should have done more progressions but happy overall.
Almost ready to come back to classes, I have 10 to get me to 300 total :).
Get your butt in here!
C’mon back Missy!
“Liam”
800m run with 45# plate
Then
— 100 T2B
— 50 Front Squats (145#)
— 10 Rope Climbs scaled
Then
800m run with 45# plate
Time: 39:49
Should have done 155#. I did not realise the squats were the easy part. T2B were crap and became singles fairly quick.
Thanks for the company on the last “run” Pete! Makes a difference when you are not doing that by yourself!
LOL at Kelly’s comment.
WOD Rx’d
27:55
First run – 4:11
Last run – 5:22
Did 2 rounds of 20+10+2, then 6 rounds of 10+5+1
Hands tore around rep 50, so T2B were a whole lot of singles after that.
Good race Matt! Next time, can I get a hand job?
800m Run with 45# plate
Then,
100 T2B [did 50 T2B/ 50 Knee Raises]
50 Front Squats (155/105#) @ 85#
10 Rope Climbs [did 1 climb, then progressions from floor]
Finish with,
800m run with 45# plate
Broken into 10 rounds (10-5-1).
Time 38:23
I spent too much time on that last “run”. That was tough!
Ha, ha, ha 😂
Sorry Remi, the laugh was meant for Kevin’s post
WUx1
Group WU
WOD Scaled
800m run with 45# plate
Then,
50 T2B
10 Front Squats @ 155#
15 front squats @135#
2 Rope Climbs
3 Rope progressions from floor
Finished with,
800m run with 45# plate
time of 28:57
decided to do half reps after 4 rounds
I was going nowhere fast and grip was shot after 2 rope climbs
not an ideal workout after 2 weeks vacation but good to be back
Reps 10-5-1
800m run with 25# plate
Knee raises
Front squats @ 105
Rope pull
800m run (with plate)
30:36
I love front squats…
800 M run with 25# plate
Completed 7 rounds of:
10 T2B
5 Front Squats: 1st 3 rounds at 95#/last 4 rounds at 85#
1 Rope Climb
800 M run with 25# Plate
Didn’t note time when I left for the final run, but the 38:00 time clock had run out.
That was one of the most brutal WOD’s ever!
Group WU + Mobility
WOD Liam:
800m Run with 25# plate
Then,
100 T2B(last 8 rnd situps)
50 Front Squats (@95#)
10 Rope progressions (1st Rnd. Rope climb)
Finish with,
800m run with 25# plate
Time: 41:50
400 m run with 25# plate
10 Rounds of
10 sit-ups
5 front squats 40#
1 rope progression from floor
400 m run with 25# plate (although it felt like Matt switched it for heavier one when I wasn’t looking)
28:46 min
800m Run with 25# plate
Then,
100 T2B(knee raises)
50 Front Squats (70#)
10 Rope Climbs(scaled to pull to standing from floor)
Finish with,
800m run with 25# plate
*partition reps as needed
**45 min cap
10 rounds (10-5-1) – 37:17
I tried to do some kipping to get my feet up as far as I could and ended up with several blisters.. sigh
Note to self: use 45# plate next time! Your grip is not great but you’re strong enough to carry the weight!
400m Run with 10# plate
Then,
50 knee raises
25 Front Squats (@ 45#)
10 Rope Climbs – progressions sit to stand and back
Finish with,
400m run with 10# plate
Time: 17:23
Contemplated doing 1/2 runs and full reps, but glad I did half of everything. Hips/pelvis are not enjoying running right now.
Liam (scaled)
400m run 25# plate
Then:
100 hanging knee raises
50 front squats 95#
10 rope ground-to-standing
Then
400m run 25# plate
Time – 26:51