TKO

Deadlifts x5
40-50-60%

25 calorie Bike
50 calorie Row
75 Burpees
100 Double Unders

Heather

31 thoughts on “TKO”

  1. Deadlifts x5
    40-50-60%
    85-95-110

    25 calorie Bike
    50 calorie Row
    75 Burpees
    100 Double Unders scaled to 2X singles

    20:33

  2. Deadlifts x5
    40-50-60%
    135-165-185

    25 calorie Bike
    50 calorie Row
    75 Burpees – Steady Unbroken
    100 Double Unders – Mostly sets of 10
    Time: 16:12 Rx

  3. Deadlifts x5
    40-50-60%
    95-115-135

    25 calorie Bike
    50 calorie Row
    75 Burpees
    100 Double Unders

    21:35 rx

  4. WUx 1 + CS

    Deadlifts x5
    40-50-60%
    145-185-220

    “TKO” as RX’d
    25 calorie Bike
    50 calorie Row
    75 Burpees – Steady Unbroken
    100 Double Unders – 30- then about 4 more sets
    Time–>11:55

    Thanks Shane!

  5. Modified wod:
    20 cal bike
    30 cal row
    40 burpees
    50 lunges
    Time: 9:58

    First time on a rower or doing burpees in over a month, yay for post-injury progress!

  6. Deadlifts x5
    40-50-60%
    135-165-185

    25 calorie Bike
    50 calorie Row
    75 Burpees – Steady Unbroken
    100 Double Unders – 200 singles
    Time: 16:15
    Thanks Amanda!

  7. Deadlifts x5
    40-50-60%
    125-135-155#

    25 calorie Bike (2:09)
    50 calorie Row (4:10)
    75 Burpees
    100 Double Under’s *200 Singles

    19:08 thanks Amanda

  8. Deadlifts x5
    40-50-60%
    70# 90# 105#

    25 calorie Bike
    50 calorie Row
    75 Burpees (40 burpees)
    100 Double Unders (200 singles)

  9. Deadlifts x5
    40-50-60%
    185-205-255

    WOD
    25 calorie Bike
    50 calorie Row
    75 Burpees
    100 Double Unders scaled to 2X singles

    17:24

  10. Deadlift x5 @ 145-185-220#

    WOD = 13:22 Rx

    * Done machines @ 5:10
    * Done burpees @ 11:30
    * Double-Unders 30+30+40

  11. Deadlifts x5
    40-50-60%
    165-205-245

    WOD
    25 calorie Bike
    50 calorie Row
    75 Burpees (steady unbroken)
    100 Double Unders (60-40)

    11:23 RX

  12. mob wux1
    deadlift x 5
    135×5 160×5 195×5
    TKO
    25 cal on bike
    50 cal row
    75 burpees
    100 DU ( 2 x single )
    15:39

  13. Deadlifts x5
    40-50-60%
    165-205-245
    25 calorie Bike
    50 calorie Row
    75 Burpees – 15-15-15-5s
    100 Double Unders – 10s
    14:53

    Thanks Kevin!

  14. Quispam day

    emom 6
    2 x20 m
    6 db snatches 35#
    6 wall balls 20

    WOD
    5 min amrap
    21 squats 185#
    21 squats 225# (Only finished 15 here , so 36 total)

    3 min rest

    5 min amrap

    21 bench press 155
    21 bench press 185 (only finished 15 here, so 36 total)

    3 min rest

    5 min amrap
    21 deadlift (205)
    21 deadlift (255)

    Did all 42 in 5 minutes

    114reps RX total

  15. Deadlifts x5
    40-50-60%
    135-165-195#

    25 calorie Bike
    50 calorie Row
    75 Burpees
    100 Double Unders

    14:41
    My plan was to do 50 DUs+ 100 singles, but the doubles didn’t go very well… so I did ~180 singles and I managed to do 20 DUs at the end.

  16. Drop-In – Spark CrossFit – Phoenix, AZ

    For Time
    30-20-10 DL – 185#
    Alternate into
    60-40-20 Abmat SUs

    TIME: 9:24…SUs were slow as usual

  17. Deadlifts x5
    40-50-60%
    65# – 80# – 95#
    I didn’t have my book and for some reason thought my 1Rm was 155# …
    It is actually 185#, bad brain day!🤷‍♀️

    25 calorie Bike
    50 calorie Row
    75 Burpees
    100 Double Unders
    I survived the bike, the rowing was no where near pretty, burpees were in sets of 25, my ‘plan’ for doubles was 2 sets of 50 .. (Haha wrong) 20,30,20,10,20
    16:52
    The bikes definitely add a new element of adventure to the wods!

  18. Did @ Open Gym Friday Nov. 30 with Nick

    25 calorie Bike
    50 calorie Row
    75 Burpees
    100 Double Unders — Subbed 100 Russian Twists with 15# plate

    Time: 20:14

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