Workout of the Day
A.
Three sets, not for time, of:
Alternating Pistols x 10 reps
Double-Unders x 40-60 reps
Kettlbell Swing x 10-12 reps (Games Standard)
B.
Three rounds for time of:
50 Kettlebell Swings (24/16 kg)
25 Burpees to 4″ Platform
(stack plates 4″ high and jump onto the plates – show full extension of hips and knees on top of the plates before descending into the next burpee)
Rest exactly 10 minutes then . . .
C.
Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 lb Thruster x 3 reps
Toes-to-Bar x 3 reps
Thruster x 6 reps
Toes-to-Bar x 6 reps
Thruster x 9 reps
Toes-to-Bar x 9 reps
Thruster x 12 reps
Toes-to-Bar x 12 reps
Thruster x 15 reps
Toes-to-Bar x 15 reps
Thruster x 18 reps
Toes-to-Bar x 18 reps
A – Done, did weighted pistols w/ 25# plate or 35# plate
B – 13:05
C – 104 reps (14 thrusters in the round of 18)
A. Done
B. 10:32. Unbroken until that 3rd round. Ugh!
C. 18 thrusters plus 4ttb
A: Done, added goblet squats and did pistols in nanos to try to improve.
B: 10:19 min, back started getting tight causing more drops than I wanted on third round.
C: 18 Thrusters + 9 Toes2Bar
CJ will you be at the BOX seminar on Saturday? I’m heading down.
A: done, did some extra DU’s, pistols getting better, left leg getting stronger, soon may be able to do a pistol on it.
B: 2 rounds only, 13:16, this just thrashed me.
C:69 reps, did as much as I could do, I was dead after that. T2B went well, but thrusters got heavy.
A:done
B:supported a birthday wod at my gym. I figured it was close in time to the part B as planned
50 cleans 95#, 50 burpees, 50 front rack lunges, 50 push press. With 200m to start and on every 4 minute mark. 13:34
C:18 thrusters 3 ttb- tender hands today but energy was good. Looking forward to rest day.
60+
A. done
B. 19:04
C: 42
A. done
B. 10:49
C. 105
Thanks Elyse Umeda and CrossFit 808 for having us in while visiting.
Scott 40-44
A. Done
B. 12:49
C. 118 reps (15 complete + 18 thrusters + 10 T2B). My 2 moves, only I feel I broke up the thrusters too much today.
A: done
B: 12:09 – regional std kbs
C: … 18 thusters + 8 TTB
Round 21 and on will separate the men from the boys. Just started to get spicy at the 7m mark.
Agreed! My set of 18 thrusters felt better than 15 and 12!
A. Done. 10-40-10
B. 15:21 Yuck Yuck Yuck! My back was on F.I.R.E.! causing me to break up the
kbs waaay too much.
C. 93 reps. (15’s completed + 3 thrusters into set of 18.)
A. done 50 du’s
B. 13:40 last 10 kettlebell swings were rough
C. 70 reps (12’s completed + 10 thrusters)
A. Done
Pistols felt off today.. Knee sore!
B. 13:21
C. 18 thrusters + 9 t2b (117 reps)
(50-54)
A. Done – still learning pistols. Do you think they will have these for masters?
B. 18:38
C. 12’s + 7 thrusters
It could be a skill that they test with Masters.
I’m hoping so! 🙂
A. Done
B. Not sure — somewhere around 14? (I got iinterrupted during the first round.)
C. 15 thrusters + 5 T2B (95 reps)
(50-54)
A. Pistols 3rd set in my nano’s missed 2 but a first just in those shoes, 60 UB x 3 DU’s, 12 swings all 3 sets
B. 11:11
C. 15’s + 8 thrusters
Thanks CJ!! Excited for this weekend!!! Enjoy the Grind!!!
M/49
A. done
B. 13:09
C. 15 Thruster +9T2B, it’s not easy…
A. Done
B. 12:11
C. 101
A. Pistol 10, DU 60, KB swings 12
B. 13:06. Grip ripper!!
C. 109, one into my 18 T2B. Fun day!
A. Done.
B. 11:26 –
C. 18 thruster + 6 T2B in rnd of 18
Didn’t have a lot of time so was in a rush.
Very sluggish today. Felt like I was in slow motion.
A. Done, reps of 10-50-10
B. 13.22
C. 15+9 99 reps