Deadlifts x5

40-50-60%

25 calorie Bike

50 calorie Row

75 Burpees

100 Double Unders

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# TKO

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31 thoughts on “TKO”

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Take the first step towards getting the results that you want!

Deadlifts x5

40-50-60%

25 calorie Bike

50 calorie Row

75 Burpees

100 Double Unders

Book a free intro today so we can learn all about you, your goals and how we can help you reach them

Heather BeckDeadlifts x5

40-50-60%

85-95-110

25 calorie Bike

50 calorie Row

75 Burpees

100 Double Unders scaled to 2X singles

20:33

AmandaGreat pic!

Heather SkeardDeadlifts

125-155-185

WOD Rx = 15:05

FredDeadlifts 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

BlakeNice work Fred! I think being forced to pace your burpees helped you in the end!

AMY HOGANDeadlifts x5

40-50-60%

95-115-135

25 calorie Bike

50 calorie Row

75 Burpees

100 Double Unders

21:35 rx

AmandaWOD rx’d: 17:59

GabrielWUx 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!

CaraModified 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!

Stephdh120DL x5

95/115/135#

TKO

20cal bike

30cal row

40 burpees

100 single unders

Time: 11.56

KevinWOD with 20# vest

13:??

Deadlifts x5

155-205-235

Stacey SimpsonI think it was 13:35.

AubreyDeadlifts 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!

JoWod Rx

16:13

Christie NeateDeadlifts 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

Angela SteevesDeadlifts x5

40-50-60%

70# 90# 105#

25 calorie Bike

50 calorie Row

75 Burpees (40 burpees)

100 Double Unders (200 singles)

FrankieDeadlifts 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

Mario A.Deadlift x5 @ 145-185-220#

WOD = 13:22 Rx

* Done machines @ 5:10

* Done burpees @ 11:30

* Double-Unders 30+30+40

Mario RichardDeadlifts 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

GillesGautreaumob 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

Roxanne MorrellDeadlifts x 5

125-150-180

WOD

21:46 Rx

DelDeadlifts 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!

Mike MoodyQuispam 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

Remi FDeadlifts 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.

Josh LDeadlifts x5

40-50-60%

175-215-250

25 calorie Bike

50 calorie Row

75 Burpees

200 singles

12:25

MarkDrop-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

MelanieDeadlifts 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!

Matt HWod with singles (200)

15:38

MarcelDid @ 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

Nick SimpsonDid WOD in OG in Nov 30 with Marcel

Deadlifts 160-200-240#

WOD with 200 singles > Time of 18:54

Heidi25 Cal bike (3:50)

50 Cal Row (4:00)

75 Burpees (no idea how long)

100 DU’s

Total time = 18:27