Spartans!

“Del”

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound medicine ball
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

*35 min cap

Compare to Aug.16/16

We have a few Spartans brining back some hardware from the weekend

26 thoughts on “Spartans!”

  1. MOB WUx1
    Group WU MOB

    DEL Rx
    25:15 (3:04 PR from 2015, reps in 2015 were Rx except for 10# ball for pull-ups)

  2. Time: 21:14

    Did ring rows instead of pull ups and C2B and did half incline push-ups and half pike inverted push-ups.

  3. “Del”

    For Time:
    25 Burpees
    Run 400 meters with a 20 pound medicine ball
    25 Weighted pull-ups with a 20 pound medicine ball (Pull-ups)
    Run 400 meters with a 20 pound medicine ball
    25 Handstand push-ups ( Pike PU from Box).
    Run 400 meters with a 20 pound medicine ball
    25 Chest-to-bar pull-ups ( ring rows).
    Run 400 meters with a 20 pound medicine ball
    25 Burpees

    *35 min cap

    Time: 23:26

  4. “Del”

    For Time:
    25 Burpees, had energy here lol.
    Run 400 m with 20# med ball, meh
    25 Weighted pull-ups with a 20 pound medicine ball – sets of 1, kipped the last 10 (should have kipped from #1) sluggish…
    Run 400 m with 20# med ball, meh
    25 Handstand push-ups – sets of 5, neat and tidy.
    Run 400 m with 20# med ball, meh
    25 Chest-to-bar pull-ups set of 5, quick-ish
    Run 400 m with 20# med ball, MEH
    25 Burpees – all out.

    *35 min cap

    Time: 22:00 RX – Personal best!

    Thanks for the class Kevin, great job 6AM-ers!

  5. “Del”
    25 Burpees
    Run 400 meters with a 20 pound medicine ball
    25 Weighted pull-ups with a 20 pound medicine ball – No med ball
    Run 400 meters with a 20 pound medicine ball
    25 Handstand push-ups – Pike from box
    Run 400 meters with a 20 pound medicine ball
    25 Chest-to-bar pull-ups
    Run 400 meters with a 20 pound medicine ball
    25 Burpees
    23:09 Last time was 21:21 with Ring Rows and next time hopefully RX
    Congratz fellow Spartans! AROO!! 🙂 Thanks Kevin!

  6. “Del”

    For Time:
    25 Burpees
    Run 400 meters with a 10 pound medicine ball
    25 Ring rows
    Run 400 meters with a 10 pound medicine ball
    25 Pike push-ups
    Run 400 meters with a 10 pound medicine ball
    25 Jumping chest-to-bar pull-ups
    Run 400 meters with a 10 pound medicine ball
    25 Burpees

    24:11

  7. MOB WUx1 + Crossover Symmetry
    Group WU MOB

    DEL (scaling HSPU with Pike Pushups)
    Time–> 24:09

    Great work am peeps!

    Thanks Kevin!

  8. “Del”

    For Time:
    25 Burpees–real burpees!!!
    400 meter row–knee issues
    25 Ring rows
    Row 400 meters
    25 push-ups from box
    Row 400 meters
    25 ring rows
    Row 400 meters
    25 Burpees

    20:35
    PR of 3:04 from last year if you can compare with the scale (last year I only did 15 burpees each time but ran 400 meters with 6# MB)

  9. “Del”

    For Time:
    25 Burpees
    Run 400 meters with a 20 pound medicine ball
    25 Weighted pull-ups with a 20 pound medicine ball
    Run 400 meters with a 20 pound medicine ball
    25 Handstand push-ups
    Run 400 meters with a 20 pound medicine ball
    25 Chest-to-bar pull-ups
    Run 400 meters with a 20 pound medicine ball
    25 Burpees

    21:37 RX

  10. mob wux1
    group mob wu
    Del
    25 burpees
    400 m run ( row 400 )
    25 pull up ( ring)
    400
    25 HSPU (HRPU)
    400
    25 C2B pull up (ring)
    400
    25 burpees time 16:47 over 2 min PR

  11. “Del”

    For Time:
    25 Burpees
    Run 400 meters with a 20# MB
    25 Weighted pull-ups (10# MB)
    Run 400 meters with a 20#MB
    25 Handstand push-ups (10 Pike + 15 HR Pushups)
    Run 400 meters with a 20#MB
    25 Chest-to-bar pull-ups
    Run 400 meters with a 20# MB
    25 Burpees

    Time: 24:56

  12. Congrats Spartans!

    WUx1+group wu

    WOD “DEL”
    For Time:
    25 Burpees
    Run 400 meters with medicine ball @20#
    25 Weighted pull-ups with a 20# pound medicine ball
    Run 400 meters with medicine ball @20#
    25 Handstand push-ups (scaled to HR pushups)
    Run 400 meters with medicine ball @20#
    25 Chest-to-bar pull-ups
    Run 400 meters with medicine ball @20#
    25 Burpees

    Time–> 26:29
    PR of 1:46 from 2015

  13. “Del”
    For Time:
    25 Burpees
    Run 400 meters with a 12 pound medicine ball
    25 Weighted pull-ups with a 20 pound medicine ball…Did 25 ring rows out straight
    Run 400 meters with a 12 pound medicine ball
    25 Handstand push-ups… I did 25 pike pu’s
    Run 400 meters with a 12 pound medicine ball
    25 jumping Chest-to-bar pull-ups
    Run 400 meters with a 12 pound medicine ball
    25 Burpees
    21:12
    Thanks Steph great music!!!

  14. 25 Burpees
    Run 400 meters with 8# med ball
    25 Ring rows
    Run 400 meters – 8#
    25 Hand release push-ups from knees
    Run 400 meters – 8#
    25 Ring rows
    Run 400 meters – 8#
    25 Burpees
    Time: 26:32
    Rough, lots of swearing.

    1. 2015 – ~2 months into crossfit :
      15 Burpees
      Run 400 meters with medicine ball (12#)
      15 Ring Rows
      Run 400 meters with medicine ball (12#)
      15 push ups from box
      Run 400 meters with medicine ball (12#)
      15 Ring Rows
      Run 400 meters with medicine ball (12#)
      15 Burpees
      Time: 24:10

  15. “Del”
    25 burpees
    200m “run”(aka walk) -6#
    25 ring rows
    200m run-6#
    25 HR push-ups(knees)
    200m run -14# KEVIN🙄
    25 ring rows
    200m run -14#
    25 burpees

    23:10

    Burpees, I love you better than wallballs.
    That’s pretty much the nicest thing I can say😛

  16. 25 Burpees
    Run 400 meters with 14lbs med ball
    25 Ring rows
    Run 400 meters – 14lbs
    25 Hand release push-ups
    Run 400 meters – 14lbs
    25 Ring rows
    Run 400 meters – 14lbs
    25 Burpees
    Time: 20:06

    Great class Steph!! Shauna don’t forget to comment hehe 😉

  17. MOB + Group WU & MOB

    “Del” – 35 min cap

    For Time:
    25 Burpees
    Run 400 meters with a 20 pound medicine ball
    25 Weighted pull-ups with a 20 pound medicine ball – RRs
    Run 400 meters with a 20 pound medicine ball
    25 Handstand push-ups – Pike PUs
    Run 400 meters with a 20 pound medicine ball
    25 Chest-to-bar pull-ups – RRs
    Run 400 meters with a 20 pound medicine ball
    25 Burpees

    TIME: 30:06 …~ 4 min slower than last time but did PPUs instead of HRPUs

  18. “Del”

    For Time:
    25 Burpees
    Run 400 meters with a 20 pound medicine ball
    25 Weighted pull-ups with a 20 pound medicine ball
    Run 400 meters with a 20 pound medicine ball
    25 Handstand push-ups (scaled to pike push-ups from box)
    Run 400 meters with a 20 pound medicine ball
    25 Chest-to-bar pull-ups
    Run 400 meters with a 20 pound medicine ball
    25 Burpees

    24:20

  19. “Del”
    *35 min cap
    scaled (original)

    For Time:
    25 Burpees
    Run 200 (400) meters with a 4 (20) pound medicine ball
    25 ring (Weighted) pull-ups (with a 20 pound medicine ball)
    Run 200 (400) meters with a 20 pound medicine ball
    25 (Handstand) push-ups
    Run 400 meters (with a 20 pound medicine ball)
    25 ring (Chest-to-bar) pull-ups
    Run 200 (400) meters with a 20 pound medicine ball
    25 Burpees

    22:41
    Next time – run the 400m

    Returned at 8pm for football session oi

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