The Rocky Gorge

3 rounds
50 Double Unders
40 AbMat Situps
30 Kettlebell Swings (53/35#)
20 Pullups
10 Handstand Pushups

Brian knows how to apply chalk the right way

52 thoughts on “The Rocky Gorge”

  1. 400m run
    wu x1 (sub squats for wall balls)

    Sub Strength with foam rolling
    Wod scaled – half the reps.
    T – 8:02 (was aiming for 7min)

    I felt in the zone, like it was only me doing the wod.

    Impressive results 6am, good job!

    1. I decided to scale the Wod after I saw that you had. Glad I did, now to rest for Saturday.
      Seriously, we had the same time!!! haha

    2. Sorry Trent….as one of your 6:00 a.m. buddies, I failed you this morning. Good that you found your zone ๐Ÿ™‚

    3. HAHA! In the “zone” huh? That made me laugh.

      Great idea scaling the WOD to 1/2. I did the same with the Hopper in just 2 days. 8:02 is a FAST time! Well done.

  2. half strength/ half foam roller
    Back squat
    145 X 5, 145 X 5, 165 x 5

    Wod scaled โ€“ half the reps.
    T โ€“ 8:02 (was aiming to beat Trent)

  3. Run 400m / WU x 1 (wall balls instead of squats)

    Scaled “Rock Gorge” (1/2 reps)
    3 rounds:
    – 25 Double Unders
    – 20 AbMat Situps
    – 15 Kettlebell Swings @50#
    – 10 Pullups
    – 5 Handstand(Pike) Pushups
    Time: 16:27

    Well, not my best showing for sure, but I stuck with the doubles this time even though I am sure it cost me at least 6 or 7 minutes. The rest felt pretty good, KBS were unbroken and pull-ups were fairly consistent.

    Great job nooners! See everyone at the Hopper!

  4. Chantal Guerette

    400m run
    WU x 1 (Wallball instead of squats)

    Strength – Front squat 5 x 55-60-65-70-75

    WOD “Rock Gorge”
    3 rounds
    – 50 DU (first 2 rounds and then 150 singles)
    – 40 Ab Mat Situps
    – 30 KBS (25lbs)
    – 20 pullups (blue band for the first round and then red band)
    – 10 pushups (with small band for the first round and then knees pushups)

    Time 19:15

    MAN this one was something !!! I was suppose to come Friday but because of the Hopper this weekend, I thought it might be better to come today and rest tomorrow… God knows I’ll need my rest after this one haha ! See you at the Hopper everybody ๐Ÿ˜€

  5. Mobility
    44 Burpees Happy Birthday Terry!
    Strength front squats: 5 reps of 40 45 50 55 and 60. Will repeat next time as I was starting to not get low enough on the 60.
    WOD: Rocky Gorge scaled half reps.
    3 rounds
    50 mountain climbers (count 1 each leg)
    20 ab mat
    15 kbs 30lbs
    10 pull ups thick band
    5 push ups purple band

    Great work out. Visited someone in the hospital today. I was reminded again how fortunate I am to be healthy and happy. Glad to be hanging out at CFM.

    1. The 44 burpees would have been enough of a workout, right there! Nice work on the WOD, Laura. And mountain climbers for double unders? Whoa! Way to go!!

  6. Valรฉrie Arseneau

    400m run
    WU x 1 (Wallball instead of squats)

    Strength โ€“ Back squat 5 x 70-75-80-85-90

    WOD โ€œRock Gorgeโ€
    3 rounds
    – 50 DU
    – 40 Ab Mat Situps
    – 30 KBS (25lbs)
    – 20 pullups (green band)
    – 10 pushups (with small band)

    Time : Hit the 20 min cap with 10 pull ups and 10 push ups to go… So close but no dice. Lost too much time on the double unders. I feel I could of been a little faster but I have very little energy left at the end so not sure…

  7. Run 400m / WU x 1

    Scaled โ€œRock Gorgeโ€
    3 rounds:
    – 150 Single Unders
    – 40 AbMat Situps
    – 30 Kettlebell Swings @45#
    – 20 Pullups
    – 10 Pushups
    Completed 2 rounds + 7KBS Man, those abmat situps were hard and took up a lot of time.

    1. Congrats on your 2# PR ๐Ÿ™‚ Love, love, love the fraction plates! Nice job on the WOD too!

  8. Mob. Run 400m. WUx1

    Floor Press 3RM
    135-145-155-165-175 (PR reps 10#)

    WOD ([email protected], rest Rx) 20 min cap = 2 rounds + 15 DUs

    Wasn’t feeling this one at all today. Maybe should’ve scaled back to a plate on HSPU and 3x singles maybe would’ve finished 3 rounds.

    Im gonna get slammed for this but I can’t wait for the cooler days.

    See you at the Hopper! ๐Ÿ™‚

  9. WU= 44 birthday burpees for Terry. Happy Birthday Terry!

    Replaced strength with HSPU’S and managed to do a few RX which totally made my day!

    WOD: The Rocky Gorge

    3 rounds:

    50 double under’s
    40 abmat situps
    30 kbs @ 35lbs
    20 pull ups
    10 HSPU’S with 25lb plate and abmat

    Time: 19:58

    I absolutely loved this WOD! I did my first and third round of HSPU’s unbroken!! Thanks Kevin for telling me to lock out at the top. This is the best my HSPU’S have ever felt so I will try a few RX in my warm up. It will be awesome to do these RX in a WOD someday!

      1. Who is the Terry Bachmann character that is posting on our site? lol.. nice work on the WOD tonight buddy and HAPPY BIRTHDAY again.

    1. Way to go Corinna. Nice chatting with you & Laura. I don’t often get to see the afternoon peeps

      1. Heidi it was great chatting with you tonight as well Heidi. Like Jeff said, we do not get to see you enough!

    2. WOOHOO! Way to go Corinna! Very impressed. You are so close to doing HSPU Rx’d in WODs! Your hard work is really paying off ๐Ÿ™‚

  10. 400m run

    wu x1 (sub squats for wall balls)

    Sub Strength with foam rolling

    Wod – Did 20 doubles first round, then went to singles.

    Got 2 rounds + 114 singles in the 20 min cap.

  11. wu as posted
    strength, OHS, my favorite!!! Not!
    [email protected] 45, 55, 65,75,75 pr 5
    actually feeling better at this, it’s coming ….

    150 singles
    40 situps
    30 kbs 53 lb
    20 pull ups
    10 HSPU
    finished 2 rounds at 18:11
    misunderstood instructions and stopped. i had thought if i did not have enough time to complete round 3 to stop at the end of round 2. my mistake.
    first time with HSPU in a WOD, thanks for the tips Lora
    see you at the Hopper.

    1. Nice work tonight Tom! Great job for your first time with HSPU. See you at the Hopper! Can’t wait!

  12. Mob
    44 birthday burpees for Mr Bachmann.. Thanks for roping me into the 4:15 to ensure that I had to do them!

    foam roller, lacrosse ball

    Wod Rx
    had to take a DNF on this one as i went over the time cap.. but had two rounds and 30 situps done at the cap..

  13. Mobility
    400m run
    WU x 2 (yup – didn’t read the board carefully)
    *subbed ring dips for pullups and wallballs @ 14#/20# for squats

    No strength
    Worked on HSPU and DU

    WOD – scaled
    3 rounds
    25 DU
    20 abmat situps
    15 KBS @35#
    10 pullups
    5 HSPU (with 45# plate and abmat)

    Time = 11:41

    Made the decision to scale tonight to save a little for the Hopper on Saturday. With all the pullups I was worried I would rip my hands. Still got a GREAT workout though!

    Thanks Coach Jeff ๐Ÿ™‚

    Great work 6:30 crew! Nice to see you Mitch and Kristie, for your first “official” WOD!

  14. WU x 1 + 400 m run

    Dead Lifts x 3:

    WOD: 3 Rounds:
    50 DU’s
    40 Ab mat sit ups
    30 KBS @ 35#
    20 Pull ups…Middle purple band for round 1. Heavier green band for round 2
    10 Pike Push Ups

    2 Rounds + 50 DU’s + 40 Sit ups + 5 KBS

    Wow, that was a doozy. Ab mat sit ups are no joke & really surprised me.
    I struggle hard with this WOD tonight. I think I’d like to try it again sometime (but not too soon) when it’s not so hot.

    Nice to see the afternoon crew for a change & nice to finally meet you Valerie….I’ve been reading your posts for weeks & now have a face to the name….and thanks for sharing your green band.

    1. Valรฉrie Arseneau

      Haha Nice to finally meet you too. You’re welcome for the band. ๐Ÿ˜‰

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