NEWS
- #NOEXCUSES Nutrition Challenge starts TODAY!! Get a partner, get measured and your name on the whiteboard. Details HERE
- BRING A FRIEND DAY: This Saturday 1/4
WOD
“White”
5 Rounds:
3 Rope Climbs
10 Toes to Bar
21 Overhead Lunges (45/25)
400 Meter Run
White
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
WOD Guidance & Goals:
Aim to complete rope climbs in 1 minute. Time your breaks between each climb (:10). Complete the toes to bar around :30 and the lunges in 1 minute. Use the run to recover before the next round, except for round 5 push your pace! Target 20-25 minutes.
Post Time to Comments. Compare scores HERE.
BARBELL CLUB
1)Pause back squat + back squat:
10 roundsEvery 2 minutes, perform 1x pause back squat (3 second pause) + 1x back squat. Start at 50-60% and work up to a max for the day.
2)3 Rounds: Max Effort L sit, rest 3 minutes
30:44 rx
Felt awful…lesson learned—eat and drink like an ass and voila…you feel like ass 🤢
31:17 Rx
What she said. 🤦🏻♀️
Ditto
31;49 3 RC, 10 TTB/Kipping swings, 10 RR last round – hands ripped
29:15 (3 RC, 10# plate – first weighted lunges in a while)
Last time 32-something rx (3 rope climbs was rx)
32:50 ditto ass, but no drinking excuse. 3 RCs, KUs to work on kips, 25#
28:55 rr/row
25:00
3 attempts
GHDs
maxed out at 30 minutes with 4 rds + 2 climbs.
ditto feeling awful
22:40 rx
22:57 Rx
23:40 w/row and 5 climbs
27:40 (row, TTB/TTBA)
26:50rx
25:00 row /RR’s
21:40, 10 ring rows, 10# pl, 400m row
32:20 missed one rope climb touch🤦🏼♀️
I just realized I did 5 rope climbs per round. 😩
25:50 RX
30:20 (first rd did 3 ropeclimbs and then rd 3and 4 did 6rope climbs.)didn’t read had to do 5rc.
32:00 Rx
Note: Wayland was 5 RC this morning.
25:23 rr
25:46Rx w/ 5legless/standing start ropeclimbs
-last time was at CFF 22 & change Rx in 2013. Try to do it in Acton next time.
27:39 3 rope climbs; 1/2 TTB; row
22:37 pulls/row
26:23 Rx
Last person done at 5:30 am RX until I walked the last 200/400 and nearly barfed🤮🤢
#pursuingmediocre !!!
4 rounds
mods: 2 rope climbs per round, TTBA (TTB/KU)
first time doing full height rope climbs in workout
23:40 shoulder mods – RRs / V-ups / 35#
22:?? rx (5 climbs in wayland)
4x 1 rope climb, 2 rope pulls. 5ttb&5kup, 35# & 400m
1x 1 rope climb, 2 rope pulls, 5ttb&5kup
25:07 Rx