EMOM for 30 min
Min 1 – 1 round of Cindy
Min 2 – 50 Double Unders
Min 3 – 10 Push Press (95/65#)
Min 4 – 15 KBS (53/35#)
Min 5 – 15/12 cal Bike
Min 6 – Rest
Cashout – toss out the leftover Halloween candy!
Trina
19 thoughts on “Time to test out the bikes”
Tracy
Open Gym with the girls:)
4 Rounds:
25 DUs
25 KBS (did as Russian @ 35#)
25 Globet squats @ 35#
25 Sit ups
Time:23:00
Melanie
EMOM for 30 min
Min 1 – 1 round of Cindy
– push ups from knees
Min 2 – 50 Double Unders
– last two rounds only did 35
Min 3 – 10 Push Press (65#)
– last two rounds were Push Jerks
Min 4 – 15 KBS (35#)
Min 5 – 15/12 cal Bike
– last two rounds 9
Min 6 – Rest
In OG with Janet, Mike and Anthony
Melanie
Notes for future self..
Dont eat much for breakfast, maybe just a protein shake.
This is a tough one, keep going and breathe..
Moaning and groaning is actually not going to help..
Janet
EMOM for 30 min
Min 1 – 1 round of Cindy
Min 2 – 75 single Under’s
Min 3 – 10 Push Press (95/65#) last round was push jerks
Min 4 – 15 KBS (53/35#)
Min 5 – 15/12 cal Bike did 12 barely each round
Min 6 – Rest
Wow
Shawn Johnson
EMOM for 30 min
Min 1 – 1 round of Cindy
Min 2 – 75 single Under’s
Min 3 – 10 Push Press (95#)
Min 4 – 15 KBS (53#)
Min 5 – Cals on ASSault bike 15/11/8/9/15
Min 6 – Rest
Horrible experience.
Josh L
EMOM for 30 min
Min 1 – 1 round of Cindy
Min 2 – 75 single Under’s
Min 3 – 10 Push Press 95#
Min 4 – 15 KBS 53#
Min 5 – 15 cal Bike (Rd 1,2,3) 12 cal Bike (Rd 4) 10 cal Bike (Rd 5)
Min 6 – Rest
The most challenging workout I’ve personally done in a while. Full body dead after that!
Amanda
This was a comlete shitshow for me
Min 1: Last round did 3,6,9 of each
Min 2: Did 50 DU’s for each round but last round on my 32nd DU I whipped myself so hard I was pretty sure it broke my skin…and by the 5th round I was mentally broken so I was done with DU’s for the day.
Min 3: Rounds 1&2: [email protected]#. Round 3&4: 5 reps… Round 5: [email protected]#.
Min 4: Rounds 1-4, 35#. Round 5: 25#
Min 5: Calories went like this: 0,1,1,3,6. WTF. Why do we have these!!
So… the bike and I are not friends.
Shawn Johnson
I never want to see those bikes again
Fred
EMOM for 30 min
Min 1 – 1 round of Cindy – ok
Min 2 – 50 Double Unders – 10 DU’s + 60 singles
Min 3 – 10 Push Press (95/65#) – Round 5 got disgusting but done Rx
Min 4 – 15 KBS (53/35#) – ok.. but round 5 was fun 😉
Min 5 – 15/12 cal Bike – GROSS!!!… bikes are hard to reset had 3 of 5 rounds were bike was not counting Cals… just biked for 55 secs on those
Min 6 – Rest
Happy to get all my reps in, almost didn’t happen in round 5. Gasser WOD!
Min 1 – 4-8-12 (Ring Row- Push Up- Air Squat each round)
Min 2 – Singles (75-75-50-50-50)
Min 3 – 10 Push Press 95#
Min 4 – 15 KBS 35#
Min 5 – Assault Bike (15-15-10-11-13)
Min 6 – Rest
Thanks for doing this with me Jeremy
Mike.
Minute 1 – Cindy ( with pull ups ). Usually had 10 seconds to spare
Minute 2- 75 singles usually had 25 seconds to spare
Minute 3 -10 push presses 95#. Usually had 50 seconds break
Minute 4-15 kettle bell swings 53#. Usually had 30 seconds rest
Minute 5 -15 cal on assault back. I got 15 every round but break would be variable
Minute 6- collect myself after that dreadful bike
5 rounds.
Round 5 assault bike was 15 calls on the minute and skipping was interesting sometimes
Tough one with some good friends and familiar faces.
BENCH DAY tommorrow before Vancouver !!!!
My favorite
Christie Neate
EMOM for 30 min
Min 1 – 1 round of Cindy
Min 2 – 50 Double Under’s *75 Singles
Min 3 – 10 Push Press (95/65#)
Min 4 – 15 KBS (53/35#)
Min 5 – 15/12 cal Bike
Min 6 – Rest
Ugh. Gross.
Thanks Marcel 🙌🏻 Big 6pm!
Remi F
EMOM for 30 min
Min 1 – 1 round of Cindy
Min 2 – 50 Double Unders (subbed for 75 singles)
Min 3 – 10 Push Press w/ 85#
Min 4 – 15 KBS (53#)
Min 5 – 15/12 cal Bike (15, 13, 11, 9, 10 cal)
Min 6 – Rest
Not a big fan of the bike lol
Marcel
EMOM for 30 min
Min 1 – 1 round of Cindy
Min 2 – 50 Double Unders (did speed balls for 40 seconds)
Min 3 – 10 Push Press w/ 85#
Min 4 – 15 KBS (53#) dropped to 45# last two rounds
Min 5 – 15/12 cal Bike (15 first round then 11’s & 9’s)
Min 6 – Rest
There’s a reason it’s called an “assault” bike!
Thanks Kevin!
Aubrey
EMOM for 30 min
Min 1 – 1 round of Cindy 4,8,12
Min 2 – 50 Double Unders 75 singles
Min 3 – 10 Push Press w/ 55#
Min 4 – 15 KBS 35#
Min 5 – 15/12 cal Bike (15 first round then 10’s & 8’s)
Min 6 – Rest my best performance … PR
Thanks Marcel!
Blake
EMOM for 30 min
Min 1 – 1 round of Cindy
Min 2 – 50 Double Unders… made it to 50 3/5 rounds. (Rusty)
Min 3 – 10 Push Press @ 75# (could have done heavier)
Min 4 – 15 KBS @ 53# (no problem)
Min 5 – 12 cals every round.
Min 6 – nailed it.
Exercise is hard.
Jeremy L
EMOM for 30 min
Min 1 – 1 round of Cindy ( rd 1 RX, rd 2 did ring rows, rd3 and 4 i ran out of time on air squats so only got 10, rd 5 got all the work done
Min 2 – 50 Double Unders… made it to 50 3/5 rounds. (Rusty), rd1,2 unbroken, 3 and 4 only got 25DU, 5 unbroken
Min 3 – 10 Push Press @ 95# was short a few reps on a rd 3 and 4
Min 4 – 15 KBS @ 53#
Min 5 – 12 cals rd 1 and 2 and 5
Min 6 – Rest
Thanks for doing it with me Jeff, Your one strong guy, watching you do the push presses and KB swings like its nothing is always fun
Open Gym with the girls:)
4 Rounds:
25 DUs
25 KBS (did as Russian @ 35#)
25 Globet squats @ 35#
25 Sit ups
Time:23:00
EMOM for 30 min
Min 1 – 1 round of Cindy
– push ups from knees
Min 2 – 50 Double Unders
– last two rounds only did 35
Min 3 – 10 Push Press (65#)
– last two rounds were Push Jerks
Min 4 – 15 KBS (35#)
Min 5 – 15/12 cal Bike
– last two rounds 9
Min 6 – Rest
In OG with Janet, Mike and Anthony
Notes for future self..
Dont eat much for breakfast, maybe just a protein shake.
This is a tough one, keep going and breathe..
Moaning and groaning is actually not going to help..
EMOM for 30 min
Min 1 – 1 round of Cindy
Min 2 – 75 single Under’s
Min 3 – 10 Push Press (95/65#) last round was push jerks
Min 4 – 15 KBS (53/35#)
Min 5 – 15/12 cal Bike did 12 barely each round
Min 6 – Rest
Wow
EMOM for 30 min
Min 1 – 1 round of Cindy
Min 2 – 75 single Under’s
Min 3 – 10 Push Press (95#)
Min 4 – 15 KBS (53#)
Min 5 – Cals on ASSault bike 15/11/8/9/15
Min 6 – Rest
Horrible experience.
EMOM for 30 min
Min 1 – 1 round of Cindy
Min 2 – 75 single Under’s
Min 3 – 10 Push Press 95#
Min 4 – 15 KBS 53#
Min 5 – 15 cal Bike (Rd 1,2,3) 12 cal Bike (Rd 4) 10 cal Bike (Rd 5)
Min 6 – Rest
The most challenging workout I’ve personally done in a while. Full body dead after that!
This was a comlete shitshow for me
Min 1: Last round did 3,6,9 of each
Min 2: Did 50 DU’s for each round but last round on my 32nd DU I whipped myself so hard I was pretty sure it broke my skin…and by the 5th round I was mentally broken so I was done with DU’s for the day.
Min 3: Rounds 1&2: [email protected]#. Round 3&4: 5 reps… Round 5: [email protected]#.
Min 4: Rounds 1-4, 35#. Round 5: 25#
Min 5: Calories went like this: 0,1,1,3,6. WTF. Why do we have these!!
So… the bike and I are not friends.
I never want to see those bikes again
EMOM for 30 min
Min 1 – 1 round of Cindy – ok
Min 2 – 50 Double Unders – 10 DU’s + 60 singles
Min 3 – 10 Push Press (95/65#) – Round 5 got disgusting but done Rx
Min 4 – 15 KBS (53/35#) – ok.. but round 5 was fun 😉
Min 5 – 15/12 cal Bike – GROSS!!!… bikes are hard to reset had 3 of 5 rounds were bike was not counting Cals… just biked for 55 secs on those
Min 6 – Rest
Happy to get all my reps in, almost didn’t happen in round 5. Gasser WOD!
Min 1 – 4-8-12 (Ring Row- Push Up- Air Squat each round)
Min 2 – Singles (75-75-50-50-50)
Min 3 – 10 Push Press 95#
Min 4 – 15 KBS 35#
Min 5 – Assault Bike (15-15-10-11-13)
Min 6 – Rest
Thanks for doing this with me Jeremy
Minute 1 – Cindy ( with pull ups ). Usually had 10 seconds to spare
Minute 2- 75 singles usually had 25 seconds to spare
Minute 3 -10 push presses 95#. Usually had 50 seconds break
Minute 4-15 kettle bell swings 53#. Usually had 30 seconds rest
Minute 5 -15 cal on assault back. I got 15 every round but break would be variable
Minute 6- collect myself after that dreadful bike
5 rounds.
Round 5 assault bike was 15 calls on the minute and skipping was interesting sometimes
Tough one with some good friends and familiar faces.
BENCH DAY tommorrow before Vancouver !!!!
My favorite
EMOM for 30 min
Min 1 – 1 round of Cindy
Min 2 – 50 Double Under’s *75 Singles
Min 3 – 10 Push Press (95/65#)
Min 4 – 15 KBS (53/35#)
Min 5 – 15/12 cal Bike
Min 6 – Rest
Ugh. Gross.
Thanks Marcel 🙌🏻 Big 6pm!
EMOM for 30 min
Min 1 – 1 round of Cindy
Min 2 – 50 Double Unders (subbed for 75 singles)
Min 3 – 10 Push Press w/ 85#
Min 4 – 15 KBS (53#)
Min 5 – 15/12 cal Bike (15, 13, 11, 9, 10 cal)
Min 6 – Rest
Not a big fan of the bike lol
EMOM for 30 min
Min 1 – 1 round of Cindy
Min 2 – 50 Double Unders (did speed balls for 40 seconds)
Min 3 – 10 Push Press w/ 85#
Min 4 – 15 KBS (53#) dropped to 45# last two rounds
Min 5 – 15/12 cal Bike (15 first round then 11’s & 9’s)
Min 6 – Rest
There’s a reason it’s called an “assault” bike!
Thanks Kevin!
EMOM for 30 min
Min 1 – 1 round of Cindy 4,8,12
Min 2 – 50 Double Unders 75 singles
Min 3 – 10 Push Press w/ 55#
Min 4 – 15 KBS 35#
Min 5 – 15/12 cal Bike (15 first round then 10’s & 8’s)
Min 6 – Rest my best performance … PR
Thanks Marcel!
EMOM for 30 min
Min 1 – 1 round of Cindy
Min 2 – 50 Double Unders… made it to 50 3/5 rounds. (Rusty)
Min 3 – 10 Push Press @ 75# (could have done heavier)
Min 4 – 15 KBS @ 53# (no problem)
Min 5 – 12 cals every round.
Min 6 – nailed it.
Exercise is hard.
EMOM for 30 min
Min 1 – 1 round of Cindy ( rd 1 RX, rd 2 did ring rows, rd3 and 4 i ran out of time on air squats so only got 10, rd 5 got all the work done
Min 2 – 50 Double Unders… made it to 50 3/5 rounds. (Rusty), rd1,2 unbroken, 3 and 4 only got 25DU, 5 unbroken
Min 3 – 10 Push Press @ 95# was short a few reps on a rd 3 and 4
Min 4 – 15 KBS @ 53#
Min 5 – 12 cals rd 1 and 2 and 5
Min 6 – Rest
Thanks for doing it with me Jeff, Your one strong guy, watching you do the push presses and KB swings like its nothing is always fun
Bench Press 1RM
95×5 – 115×5 – 135×3 – 155×3 – 185×2 –
205×1 – 225×1 – 240×1 – 250xNope!
Rev. Weightd Bear Crawl 5x20m
60# – 80# – Punching Bag – 100# – 2×40# (one each hand)
WOD – EMOTM 30 mins
A) 1 rd Cindy
B) 30 DUs
C) 10 Push Press 75#
D) 12 KBS 40#
E) 10 Cals Bike
F) Rest
OG
T-spine and LAT MOB
Deadlifts
195 x5 50%
220 x5 60%
275 x3 70%
315 x2 80%
345 x1 90%
365-375-380-385-390-395(10#PR)-400(fx2 and had the first one about an inch away from completing)