Michael

This Saturday will be our first ever Bike WOD. If you have a bike, bring it! If not, weโ€™ll have a running version of the workout.

Three rounds for time of:
Run 800 meters
50 Good mornings
50 Sit-ups

Compare to Aug.18/11

Kim makes that weight look easy

73 thoughts on “Michael”

  1. photo: Knees and elbows are locked in, weight is overhead, head through between shoulders. Picture perfect!

    Mobility

    Group warmup

    10 Tire flips with Heidi. I was merely guiding the tire. She did all the work.

    WOD Rx’d: 19:35 PR by 11 seconds but that was more than 2 years ago ๐Ÿ™

    Love this WOD

  2. Mob

    Group WU

    10 tire flips (Cheyenne & Leesa, great job girls :))

    WOD
    3 Rounds
    800 m run
    50 good morning (15 lbs)
    50 sit ups
    Time: 24:43

    Good Job Everyone, THanks Heidi you push me to not stop running today, I tried to catch up but I couldn’t :)!!!

  3. Mob

    Group WU

    10 tire flips (Cheyenne & Elba, Good Job ๐Ÿ™‚ )

    WOD
    3 Rounds
    800 m run-Scale 500M Row
    50 good morning
    50 sit ups
    Time: 19:43

    Last time had scaled everything and time was 18:57 so I’ll take this as a PR ๐Ÿ™‚

  4. Mobility

    Group warmup

    10 Tire flips with Shannon and Rachel, after I realized that Shannon and I couldn’t do it alone haha Thanks for jumping in Rachel!

    WOD

    3 Rounds
    800 m run
    50 good morning @ 35#
    50 sit ups

    time : 19:25 PR by 2:05 min

    Lots of fun this morning!

    1. Rachel, thank you for saving us!!! However, Maria thank you for thinking so highly of our abilities ๐Ÿ™‚ haha! Great job this morning. You rocked it !!!

  5. Mobility – my body feels like it’s been hit by a truck this morning
    Group warmup
    10 Tire flips with Shannon and Maria great jobs girls,need to work a loot more on my box jump to accomplish that tire jump

    WOD : ”Michael”
    scale – 3 Rounds
    400 m run
    30 good morning (15#)
    30 sit ups
    Time = 14:40
    cash out – reverse Samson stretch 3×20 sec each leg

  6. Mobility
    Group warmup
    10 Tire flips with Trent

    WOD : โ€Michaelโ€
    scale โ€“ 3 Rounds
    400 m run
    30 good morning (45#)
    30 sit ups
    Time = 13:14
    cash out โ€“ reverse Samson stretch 3ร—20 sec each leg

  7. Mobility
    Group Warm Up (Good work Rachel and Maria)
    10 Tire Flips

    WOD Michael @ Rx
    800m
    50 good mornings
    50 sit ups
    Time: 19:35

    Cashout: STRETCH!!!!!

    I LOVED THIS WOD!!! Great job to everyone at 6AM ๐Ÿ™‚

    Great picture Kim Kimmerson ha!

  8. Mob

    Group WU

    10 tire flips with Gilles

    WOD
    Michael
    3 Rounds
    800 m run
    50 good morning (Stick)
    50 sit ups

    Time: 20:42

    Nice pic Kim!

  9. Mobility
    Group Warmup
    10 Tire Flips with Josh

    WOD: “Michael”
    3 Rounds
    800m Run
    50 Good Mornings (45#)
    50 Sit-ups

    Time: 21:33

  10. Mobility
    Group Warmup
    10 Tire Flips with Greg Mac

    WOD: โ€œMichaelโ€
    3 Rounds
    800m Run
    50 Good Mornings
    50 Sit-ups

    Time: 25:10

  11. Mobility
    Group Warmup
    10 Tire Flips

    WOD: โ€œMichaelโ€
    3 Rounds
    800m Run
    50 Good Mornings (10#)
    50 Sit-ups
    Time: 28 something..

    Very happy that I completed this workout! Im deff. a beginner again, I can remember running 800M at the old spot, and having to walk some of it, but I think that was running with Med balls! Anywho, did not have to stop while running, and my body felt great.

    Great job 4:15 class, thanks for the coaching, coaches! =)

  12. Express lunch class….so needed a break from work!!
    Group warmup…liked that for a change, great stretches ๐Ÿ™‚

    Sorry that I’ve not been able to try a tire flip yet…maybe tomorrow??!!

    Michael
    3 rounds
    800 m run
    50 good mornings 25#
    50 sit-ups

    23:04

    Tough WOD!! Good feeling once finished ๐Ÿ™‚

  13. Mobility, group WU

    10x (Big) Tire Flips + Tire Jump w/ Ron

    WOD: “Michael” (w/ stick) = 25:41 (PR?)
    – Used 35# bar back in June/2010 (28:19). Running felt kinda sluggish, forgot how in a WOD it is NOTHING like just going out for a brisk morning run.

    Cashout: Reverse Samson + Beef Jerky

    Good job everyone, feels good to be back after almost month-long break. I missed the pain.

    1. Oh and the black glasses left on a jump box are mine. Seems I will never leave the gym with all my stuff.

  14. mobility, group warm up (like)

    tire flips with Joanna & Elissa

    scaled wod:
    Three rounds for time of:
    Run 400 meters
    30 Good mornings
    30 Sit-ups
    14:28

    ๐Ÿ™‚

  15. “Michaelโ€
    3 Rounds…
    800m Run
    50 Good Mornings (45#)
    50 Sit-ups

    Time —> 22:47 (PR by 2:07)

    Did all movements unbroken. If only I could run as fast as some of you. Last time I did this was June, 2010. Great job everyone!

  16. MOB DU Practice with new Rogue speed cable. It is fast, but, it is heavy in the handles. If anyone wants to try it out please feel free, its the one with the red cable and says Rogue on the handles. I haven’t cut it yet so it is a bit long

    Skipped the tire flips due to shoulder injury.

    “Michael”
    3 Roundsโ€ฆ
    800m Run
    50 Good Mornings (45# plate held to chest for the first round and 25# for the second and third )
    50 Sit-ups

    Time was 26:49. I did 5K on Tuesday and it felt great, but Michael sucked the life right out of me. It was hard taking 16 days off, I will have to find more WOD’s I can do without arms for the next 6 weeks.

    1. Those “good mornings” holding the plate looked tougher than the ones with a bar. Well done! Not an easy WOD to come back to.

  17. Mobility, group WU

    10x (Big) Tire Flips + Tire Jump w/ Chris

    โ€œMichaelโ€
    3 Roundsโ€ฆ
    800m Run
    50 Good Mornings (45#)
    50 Sit-ups

    Time –> 20:14

    Today was my day off but could not resist missing this one again. Never done it before.

    Chris, Jeff and Corinna, you guys set a great pace that was hard to follow, slow down next time ๐Ÿ˜‰

    reverse samson stretch + Foam roll

    Great job 6:30 gang!

    1. Nice job on this one gabe, you cracked out the last set of Situps like a champ!! ๐Ÿ™‚

  18. Mobility
    Group Warm Up (fun!)
    Big tire flips + Big tire jumps x 10 (with Rob and Jen)

    WOD
    “Michael”
    3 rounds
    800 m run
    50 good mornings (35#)
    50 situps

    Time = 20:25 (PR of 1:14)

    Cashout: Reverse Samson stretch 20sec x 3 each leg

    Great job 5:30 crew!

  19. Mobility
    Group Warm Up (fun!)
    2 rounds Big tire flips + Big tire jumps x 10 go figure second round way more difficult!! ๐Ÿ™‚
    WOD
    โ€œMichaelโ€
    3 rounds
    800 m run
    50 good mornings (45)
    50 situps
    Time = 18:30
    Great race Corinna and Chris.. That was fun!! Loved this WOD.. And surprisingly after three days of it I’m kinda getting used to having the taste of blood for a couple hours after the workout! Lol
    Great job 6:30

    1. Nice work Jeff. I worked my ass off trying to keep up with you and Chris! I am still tasting blood! lol!

  20. WOD: ‘Michael’ @ 35#: 25:47

    PR: 2:08

    I’ve had a great week of PRs that I’m very happy with and I feel great physically. Hope it continues!

    Had fun with the 6:30pm class tonight, I haven’t been to one of those in a loooooong time! Thanks for pushing me guys, great job everyone! Some very fast times today, I’m in awe of all you with sub 20 minutes scores! ๐Ÿ™‚

    1. Way to go Amanda! Those rosey red cheeks were proof of the hard work you put into that WOD!

  21. WOD: Michael @ RX

    Time: 19:20

    PR: 1:05

    Nothing but a pain storm, but I loved every minute of it!

  22. Michael Rx’d – Good AM weight @ 35#
    Time: 24:13

    Good mornings & sit ups felt great. The run sucked the life out of me. Really liked this WOD.

  23. Mobility
    Group Warmup
    10 Tire Flips

    3 Rounds
    800m Run
    50 Good Mornings 45Lbs
    50 Sit-ups
    Time: 20:06

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro