NEWS
Columbus Day Schedule
Monday 10/8
5:30a, 9a and 5:30p classes ONLY!
WOD
“The Admiral”
3 Rounds:
20 Burpee Pull Ups
20 Front Squats (155/105)
20 Box Jumps (24)
WOD Guidance & Goal: xSet a steady pace on the burpee pull ups and stick to it throughout this workout. Choose a weight for the front squats you can do at least 10-12 straight. And choose a height for the box jumps that you can do jumps not step ups. Target 15-20 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
6x400m, 100m walk
20:17 75#
21:11Rx
Whoa.
That’s amazing!!! So strong!
Awesome job! Such strong gams!
23:30 75# 20” 20/20/10 body weight movements no bueno
23:20. 115#.
Oof
20:07 I think, jumping pull ups with a Kip, 95#
21:07
19:12, 85#
20:13 (I think), 55#
Great coaching Tara!!!
20:30 #75
27:12. Just gassed today and appreciate the encouragement to finish. 30 high bar burpee PUs, 10 lower bar, 20 burpees 20 ring pulls. 10 75# FS the rest 65#. 10 20″ step ups the rest 24”.
12.27.2016 27:30 65# FSs, 20″ BJs.
22:18 rx
Oof…not the best WOD to do when you’re hungover. Fun though!
And thanks for the push, Tara!
18:37 125#. Woof
20:02
Burpee no jump/ ring rows
75# fs (unbroken)
20” step ups
24:14, 95#, burpees/ring rows
Yuck
18:29rx
19:00 85#
(day 1 hatch yesterday)
23:00, 95#, 20″ jumps. That was tough…
20:49 95#
19:21, 85#
Front squats for the win – even at 85#, they crushed me today.
20:48 85# step ups to 24″
20:07 @135# FS sets (10-10)
Previous 22:19 — 2:12 PR
20:10 @75#, 20” box
Thanks, Erica, for the encouragement/confidence to do 75#! It sucked during, but I felt great after!!!
20:20 55# (+2* per Erica, due to short person disadvantage on 24″ box)
18:56 95#
21:04 (135#) woooof!
17:36 45#, 20″ box jumps
24:20 – 115#
17:59 Rx
22:10- 85#
21:01 65#/20”
18:20 70#
And 45# plates for pull ups.
Catching up on posting results. 22:27 @135. Second round was a gut check.