1.) Omar
For time:
95-lb. thrusters, 10 reps
For time:
95-lb. thrusters, 10 reps
15 bar-facing burpees
95-lb. thrusters, 20 reps
25 bar-facing burpees
95-lb. thrusters, 30 reps
35 bar-facing burpees
Then directly into:
2.) 20:30 minutes of Assault Bike
Sprint for 30 seconds to start and then again at the 5, 10 & 20 minute mark
Note: steady pace throughout minus the sprint. If assault bikes full use a rower, must use bike otherwise
*3.) 50 Strict Dumbbell Press 35/35lb
300m Farmer Carry
30 Strict Dumbbell Press 35/25lb
200m Farmer Carry
10 Strict Dumbbell Press 35/25lb
100m Farmer Carry
*4.) 10 minute EMOM
Odd: 10 Strict Pull-ups
Even: 10/7 cal Row
*5.) 5 rounds of
10 Kettlebell Goblet Squats 1.5/1 pood
10 Box Jumps 30/24″
*6.) 3 rounds
15 Reverse Hyper
15 Parallel Ring Rows
Note: take your time and make the movement and make the ring rows tight and difficult
Then directly into:
2.) 20:30 minutes of Assault Bike
Sprint for 30 seconds to start and then again at the 5, 10 & 20 minute mark
Note: steady pace throughout minus the sprint. If assault bikes full use a rower, must use bike otherwise
*3.) 50 Strict Dumbbell Press 35/35lb
300m Farmer Carry
30 Strict Dumbbell Press 35/25lb
200m Farmer Carry
10 Strict Dumbbell Press 35/25lb
100m Farmer Carry
*4.) 10 minute EMOM
Odd: 10 Strict Pull-ups
Even: 10/7 cal Row
*5.) 5 rounds of
10 Kettlebell Goblet Squats 1.5/1 pood
10 Box Jumps 30/24″
*6.) 3 rounds
15 Reverse Hyper
15 Parallel Ring Rows
Note: take your time and make the movement and make the ring rows tight and difficult
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Alyssa DeNoble
10:34 107 cals
Db sp (15#)& farmer carry ✅ Gobsquats & bj ✅ Reverse hyp&rr ✅
18
0
Angela Cervantes
PR 165# dead lift. 5 rounds and 3 handstand push-ups in 15’ the wod was 200 meters run 15 abs mat 10 handstands push up
14
0
Ashley Peterson
Cripple corner workout. Injured back
4
1
Noooooooo!! Get better. I'll also join you in the corner :)
Brian Toole
15:30 (5 burpees left @cap) 75#
189 cal on assault bike
12
1
Way to push it dude!!! 👊🏼
Bruce Hoffort
CrossFit Jenks, OK
205# Clean (PR!). 15:00 AMRAP, 55 SU’s, 15 C2B, 5 PHC (4 rds + 2 C2B)
3
4
Don’t believe you on the 205. Need video proof. #RaceTo200
Yesterday's wod
I wouldn’t believe me either. I was wide awake and it was 5pm. Never would have happened at 6:15...😊
Grant, they included the date they last did that WOD so you could see how much you improved. Pretty neat idea.
Danielle Sherman
10 something/219 cals
Air squats to box x3 for thrusters. That was so fun
7
0
Justin Peterson
8:37
15
4
Pauly VanderKelen
8:56 / 239 cals on the Assault bike
Sets of 10 for the thrusters / Mobilized legs on the rumble roller post-wod.
0
0
Theresa Rosenquist
9:54** & 150 cals
24# SA KB Thrusters (getting better) & step-over burpees. Shoulder Therapy & a lil' knee therapy.
10
0
Timm Uhlmann
9:05
155cal on bike total. Box jumps and front squats with arms crossed subs. EC #4. Mobility
13
0