In teams of 3
Max reps at each station for 5 min
One person working at a time
With 1 min rest betweens stations
Calorie Row
T2B
Rope Climbs
10m Sled Pushes
Alright elves, Santa needs your help and he needs his elves in top shape. You’ll start by paddling your way across the sea of swirly twirly gum drops. Then grab the bar for Bells to Bar. Climb up the rope chimney. And push Santa’s sleigh.
Next year, we’ll just eat cookies.
I’m going to be a few mins late for 6am
Please cancel my 7am, I will be there later!! Thank you 🙂
Poor Elba… burpees for you. We were expecting you at 6:00….😞
She was registered for 6 AND 7. Womp womp!
WOD with Mark 🙂
Cal row = 37 (me) + 59 (mark)
Toes to bars = 40 (me) + 70/5 = 35 (mark for knee raises)
Rope climbs = 4 (me) + 4 (mark for 1/2 climbs)
Sled pushes = 10 (me) + 10 (mark)
Total= 199
This level of details pleases me greatly. #nerdcoach
WOD Rx’ d with Remi
Rowing 85
T2B 106
Rope climbs 7
Sled pushes 23
Total 221
Thanks for being my partner Rémi…a couple of lefties sticking together👍
Great job on this workout! We make a killer team! Bring on the cookies next year, a 5th station maybe…
WOD – 10x100m Run (Rest 90 sec btwn)
** Sub 100m for 5x20m shuttle sprint.
** Running around cones.
23, 25, 24, 24, 26, 25, 25, 27, 25, 24 sec
= 17:28
Crossfit.com 2017.12.17
I was and I will be doing my 50 burpees, I guess I was too tired last night that I forgot to set my alarm, I woke up at 6:10am!! opps!!
Open gym
Worked on random skill stuff – broken up sets throughout
Pull ups 10 singles
T2B 8-5-4-3
Pistols 5 sets of 10
1 rope climb – that back rope is slippery!
WOD as Rx’d with Kevin and
Row: 132
T2B: 131
Rope: 14
Sled: 32
Total: 309
WOD as Rx’d with Blake and Davis
Row: 132
T2B: 131
Rope: 14
Sled: 32
Total: 309
Great job boys!
Shoulder press
80×5
90×5
105×5
110×3
115×4 (not a great day for presses after yesterday and today)
OG
Snatch barbell wu x3
3 snatch DL
3 hang power snatch
3 snatch push press
3 snatch balance
Muscle snatch + snatch balance
(2+2)x5
65-65-75-85-85#
Snatch – build to heavy triple
85-105-115-125-135-145#
Back squats 20×2
125-140#
Partner wod w/ Matt
100 burpee pullups
100 burpee box jump overs
100 burpees
23:54
We went 1 for 1 the whole way through annnd Matt wore his new 20# vest
What a great gym day 😊❤
WOD with Mario & Adam
Calorie Row – 103
T2B – 135
Rope Climbs – 40
10m Sled Pushes – 33
311 total
WOD
Row: 70
HNR: 99
Rope: 23
Sled: 19
Total: 211
Miss counted ropes at the gym had an extra rep in there. Was glad to finally get a class in again.
WOD
Class 998
With Jason & Kayla 🙂
Reps: 270
Great team!!
OG
Class 999
10 rounds
5 burpees
5 WBs @14lbs
9 KBS 35lbs
10 sit ups
70 singles
+ 9 goblet squats
Time: 22;28 🙂
Team of 3
WOD
Row: 70
Hanging knee raise: 199/2 = 99
Rope: 23
Sled: 19
Total 211