No Specialty or Teen Class
“Workaholic”
5 Rounds:
4 Overhead Walking Lunge Steps (95/65)
8 Back Squats (95/65)
12 Kettlebell Swings (53/35)
200 Meter Row
Rest 3 Minutes
Post Intervals to Comments.
Endurance WOD
8 rounds: 400m/100m
No rest b/t 400m & 100m
2min rest b/t rounds
*400m at PR mile pace. 100m at a sprint
1:28 / 1:33 / 1:35 / 1:38 / 1:30 rx. glad i got out of that trend of getting slower each round for round 5.
2:13/2:09/ 2:09/ 2:16/ 2:11, KB 26#, 30# Thanks Tara for resetting my rower and Kate for the math help!
2:14/ 2:02/ 2:10/ 1:59/ 2:08, 35# KB, 65# BS, box step ups for lunges
1:53 / 1:45 / 1:48 / 1:45 / 1:39 Rx. First time doing the overhead lunges. This was a fun one.
1:58/2:06/2:14/2:10/2:00 55# my erg shut off when I sat down on round 3 🙁
1:42, 1:38, 1:37, 1:46, 1:41 Rx
1:40/1:36/1:36/1:36/1:33 rx
Endurance WOD
400m pace on treadmill was a 1:40 and then sprinted the 100m back and forth in the box. That part was like running through mud. Averaged about a 2:10. Had every intention of stopping after 4 rounds but Mel was crushing it which kept me going. Happy I pushed through. Now for a rest day.
I wish I had the energy to have done that today. You crushed it!
2:05/ 1:56/ 1:59/ 1:51/ 1:49 – 45#, KB-26#
My time got faster as I figured out how to better set up for the transition! Thanks Michelle for the information on resetting the erg, I think I did an extra 10 pulls on the first round. Also, pre-loosening the foot straps saved me a lot of time on ends 4 and 5.
2:02/2:01/1:59/1:58/1:58 35#
Endurance wod: 400m treadmill 7:08 mile pace/100m sprint off treadmill (genius idea Michele!) forgot to time first round.
?/2:19/2:19/2:18/2:17/2:18/2:16/2:17
135/132/133/133/133 RX
65#, averaged 2:23 per round, slow today and should have moved faster!
Endo WOD (Inside thanks to Michele!!!)
2:05, 2:05, 2:09, 2:05, 2:05, 2:05, 2:05, 2:05
Fun hitting this one with Michele!
“Workaholic” 55# and GHD instead of Row.. My times 1:41 to 2:10
still dealing with shoulder pain – modified from the rack, 8 back rack lunges, 8 back squats @ 65#, rest rx as programmed. 2:11 2:09 2:16 2:12 2:16. holy quads!
Workaholic: I definitely did not pace myself, came out of the gate hot on the first two rounds, then kind of died. 1:20, 1:21, 1:28, 1:30, 1:29. I need to make sure I have full hip extension when trying to move through fast reps. Great WOD… Total gasser.
Specialty class from Wed @ The Fort Crossfit (my best friends gym).
1st 2k 2:03/2:15ish 8:30 (too easy, so went down ~3sec each)
2nd 2k 2:00/2:12ish) 8:20
Hip mobility.
Workaholic – 1:49-1:51-1:55-1:56-1:52 rx. Happy I showed up – post horrid gi bug. I scrubbed everything I touched I swear!!! Kevin you are my counting Jedi!!!
Workaholic 2:11, 2/12/,2/18, 2:15, 2:15. Step ups, 35# BS, 35# KB. Could have pushed row more. 1st time doing BS in a long time!!!
1:40, 1:36, 1:37, 1:37, 1:38
Rower off on the first one – chewed through 5-6 seconds. Lunges were my nemesis.
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2:02/2:00/2:04/1:51/1:47 rx