Thought the 3 wod was 5 rounds + but I must have been mistaken. Hypoxia maybe.
GillesGautreau
AMRAP in 6 min
10 jumping pull up
10 thruster 65#
5 round
rest 3 min
AMRAP 6 MIN
10 box step up
row 100 m
5 round
AMRAP 6 min
10 cal row
10 wall ball
3 round 6 cal row
Shouldve tried purple instead, maybe, the pullups felt heavy.
Aubrey
Blue WOD
AMRAP in 6 min
10 jumping Pullups
10 Thrusters (65#)
Completed 5 Rds and 7 jumping pull-ups
Rest 3 min
AMRAP in 6 min
10 Box Steps (24/20”)
100m Sprint
Completed 4rds 6 stepups
AMRAP in 6 min
10/8 cal Row
10 Wall Balls (20/14# @ 10/9’)
3 rds plus a 4 cal row.
Tough sweaty one!
Thanks Kevin
Amanda
I struggled with a stomach bug this week that knocked me on my ass for 2 days so I dropped to purple and didn’t push too hard just to test the waters.. stomach held up ok. I
1 – 3ish rounds
2 – 5 rounds
3 – 2+.. my wall balls were the biggest disaster in a loooonnnng time. I apparently wasnt mentally prepared for them. Haha
Janet Sommerville
Blue
AMRAP in 6 min
10 Jumping Pullups
10 Thrusters (45#)
4 rounds +11 reps
Rest 3 min
AMRAP in 6 min
10 Box Steps (24/20”)
100m Sprint/6 Cal row
5 rounds
Rest 3 min
AMRAP in 6 min
10/8 cal Row
10 Wall Balls (20/14# @ 10/9’)
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…
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Warmup: 1 mile run
3-in-1 Orange:
AMRAP in 6 min
10 Jumping Pullups
10 Thrusters (35#)
= 4 rounds + 9 JP
Rest 3 min
AMRAP in 6 min
10 Box Steps (16”)
100m Sprint
= 4 rounds + 3 BS
Rest 3 min
AMRAP in 6 min
8 cal Row
10 Wall Balls (10# @ 9’)
= 3 rounds + 2 cals
Good one! Thanks Ingrid.
3-in-1 (Orange)
AMRAP in 6 min
10 Jumping Pullups
10 Thrusters 55#
Rest 3 min
AMRAP in 6 min
10 Box Steps 20”
100m Sprint
Rest 3 min
AMRAP in 6 min
10 cal Row
10 Wall Balls 14# @ 10′
1 – 4 rounds + 4 pull ups
2 – 4 rounds + 3 steps
3 – 3 rounds + 3 wall balls
3 in 1
AMRAP in 6 min ( 5 rounds)
10 Pullups
10 Thrusters (75#)
Rest 3 min
AMRAP in 6 min (5 rounds + 10 step ups)
10 Box Steps (24/20”)
100m Sprint
Rest 3 min
AMRAP in 6 min ( 3 rounds + 10 cals + 2 wall ball)
10/8 cal Row
10 Wall Balls (20/14# @ 10/9’)
3 in 1 – PURPLE
AMRAP in 6 min ( 4 rounds +5 Thrusters)
10 Pullups
10 Thrusters (75#)
Rest 3 min
AMRAP in 6 min (5 rounds + 8 step ups)
10 Box Steps (24”)
100m Sprint
Rest 3 min
AMRAP in 6 min ( 4 rounds + 10 cals )
10 cal Row
10 Wall Balls (20# @ 10’)
Merci Ingrid!
AMRAP in 6 min
10 jumping Pullups
10 Thrusters (75#)
Completed 4 Rds and 10 jumping pull-ups
Rest 3 min
AMRAP in 6 min
10 Box Steps (24/20”)
100m Sprint
Completed 6 rds (Picking the box by the backdoor was a real game changer)
Rest 3 min
AMRAP in 6 min
10/8 cal Row
10 Wall Balls (20/14# @ 10/9’)
3 rds plus a 12 cal row.
AMRAP in 6 min
10 Pullups
10 Thrusters (95#)
Rest 3 min
AMRAP in 6 min
10 Box Steps (24”)
100m Sprint
Rest 3 min
AMRAP in 6 min
10/8 cal Row
10 Wall Balls (20# @ 10’)
WOD 1 – 5 rounds flat (all sets unbroken – surprisingly)
WOD 2 – 6 + 3 Box Steps
WOD 3 – 4 + 5 Wall Balls (wanted that last round so bad)
I should’ve taken the bet on the last round😉
AMRAP in 6 min Orange
10 jumping Pullups
10 Thrusters (55#)
Completed 4 Rd + 13 reps
Rest 3 min
AMRAP in 6 min Blue
10 Box Steps (24/20”) Used 20”
100m Sprint
Completed 4rds + 2 Reps
Rest 3 min
AMRAP in 6 min Blue
10/8 cal Row
10 Wall Balls (20/14# @ 10/9’)
3 rounds
Tough WOD with a great “Old Rideout Crew” thanks Amanda!
AMRAP in 6 mins
10 jumping pull ups
10 thrusters 35#
5 rds 5 jumping pull ups
Rest
10 box steps
100m sprint
5 rds plus 10 step ups
Rest
8 cal row
10 wall balls #14
3 rds plus 5 cal row
Awesome sweaty WOD!
AMRAP in 6 min
10 Pullups
10 Thrusters (55#)
4+3
Rest 3 min
AMRAP in 6 min
10 Box Steps (24/20”)
100m Sprint/6 Cal row
5+8
Rest 3 min
AMRAP in 6 min
10/8 cal Row
10 Wall Balls (20/14# @ 10/9’)
4+4
Thanks Roxanne!
AMRAP in 6 min
10 Pullups
10 Thrusters (95#)
Rest 3 min
AMRAP in 6 min
10 Box Steps (24”)
100m Sprint
Rest 3 min
AMRAP in 6 min
10/8 cal Row
10 Wall Balls (20# @ 10’)
Wod 1- 4 rounds + 5 pullups
Wod 2- 5 rounds + 1 step up
Wod 3- 4 rounds + 2 cal row
Thought the 3 wod was 5 rounds + but I must have been mistaken. Hypoxia maybe.
AMRAP in 6 min
10 jumping pull up
10 thruster 65#
5 round
rest 3 min
AMRAP 6 MIN
10 box step up
row 100 m
5 round
AMRAP 6 min
10 cal row
10 wall ball
3 round 6 cal row
WOD (Brown)
1 = 3 rds + 9 thrusters /95#
2 = 3 rds + 10 box steps /24″
3 = 3 rds + 3 calories
Shouldve tried purple instead, maybe, the pullups felt heavy.
Blue WOD
AMRAP in 6 min
10 jumping Pullups
10 Thrusters (65#)
Completed 5 Rds and 7 jumping pull-ups
Rest 3 min
AMRAP in 6 min
10 Box Steps (24/20”)
100m Sprint
Completed 4rds 6 stepups
AMRAP in 6 min
10/8 cal Row
10 Wall Balls (20/14# @ 10/9’)
3 rds plus a 4 cal row.
Tough sweaty one!
Thanks Kevin
I struggled with a stomach bug this week that knocked me on my ass for 2 days so I dropped to purple and didn’t push too hard just to test the waters.. stomach held up ok. I
1 – 3ish rounds
2 – 5 rounds
3 – 2+.. my wall balls were the biggest disaster in a loooonnnng time. I apparently wasnt mentally prepared for them. Haha
Blue
AMRAP in 6 min
10 Jumping Pullups
10 Thrusters (45#)
4 rounds +11 reps
Rest 3 min
AMRAP in 6 min
10 Box Steps (24/20”)
100m Sprint/6 Cal row
5 rounds
Rest 3 min
AMRAP in 6 min
10/8 cal Row
10 Wall Balls (20/14# @ 10/9’)
3 rounds + 1 rep
Great picture Ingrid
AMRAP in 6 min
10 Jumping Pullups
10 Thrusters @ 55#
4 rounds + 8 JPU
Rest 3 min
AMRAP in 6 min
10 Box Steps @20”
100m Sprint
4 rounds + 10 Box Step Ups
Rest 3 min
AMRAP in 6 min
10/8 cal Row
10 Wall Balls (20# @ 10’)
2 rounds + 7 wallballs
Did this as my first WOD at my new gym — UNR!
Beautiful gym, with all the equipment one could dream of but it’s nothing compared to CFM!
Also, working out with a mask on is very difficult.
AMRAP 1 with 65# — 3 + 2 thrusters (breathing was so hard)
AMRAP 2 with 7 cal bike instead of run — 4 + 10 box steps
AMRAP 3 with 14# — 3 + 7 wall balls