Warm-Up.
Followed by…
Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps
Med-Ball Hamstring Curls x 10 reps
Then…
Every 2 minutes, for 40 minutes (5 sets) for max calories:
Station 1 – 90 seconds of Assault Bike (for calories)
Station 2 – 20 Front-Racked Kettlebell Walking Lunges (24/16 kg)
Station 3 – 90 seconds of Rowing (for calories)
Station 4 – 15 Burpee Box Jump-Overs (24″/20″)
A little bit of what looked good from Wed & Thur Started out with Dirty 30 – The 30 strict pull ups seemed really tough today Close grip OH squat x 7 @ 35, 55, 65 Snatch Balance x 3 @ 35, 55, 65 A. High Hang Snatch + Hang Snatch + Snatch 2″ below knee 35#, 45, 55, 65, 70, 75 65, 65 ***These felt “just ok” today…that’s why I dropped the last 2 sets B. 800m TM Run – Nasal Breathing (3:45) 3 sets BSS x 8 @ 3111 – 35# DBs Single Arm DB Row x 8… Read more »
Great workout! Thank you Coach Kirstin and the Noon crew for the hospitality. CJ thank you for having me.
This was a soul crusher.
262 cals.
Had a couple extra min of rest throughout to deal with kid related emergencies. Not sorry at all!
AB – 30, 25, 27, 24, 24
WL – :45, :38, :40, :45, :46
Row – 29, 26, 26, 26, 25
BBJO – 1:22, 1:15, 1:19, 1:30, 1:31
Wanted to die on the last round. Literally just shut my eyes on the bike.
Workout from two days ago.
Three sets of 50 wall balls
1:46, 1:48, 2:36
I fell off a cliff on the last 25!
BSS done with 44 lb kb
Supinate barbell rows done at 165 lb
10 min ab work
Nice work!
My bike doesn’t have a counter, so I don’t have a score for this workout- quite the butt kicker for a Friday! Abdulaziz put it perfectly “Death on a crossfit platter!”
Looks brutal.. not sure I want to tackle it in the am or not..
It was just one of those super hard, long workouts. If you’re not looking to kill yourself for 40 mins, choose something else. Or do 3 rounds! That would’ve been enough ?
Exactly!
Hodgepodge from the week.
Station 1. Strict press
75lbx8, 85×8, 95×7, 95×7, 100×5
Station 2 ring rows.
8, 10, 12, 12, 11
Station 3 strict T2B
8, 10, 10, 10, 10
A 4 rounds for time
10 HSPU
15 push ups
30 dubs
Score 10:40
B. Page from Seth C
15 min of: 2 4 6 8….
Cals on air Dyne
PP #85
Finished the round of 18 at 14:30 and called it.
Fun one. Got real in rounds 12 and 14.
Hello,
“Station 2 – 20 Front-Racked Kettlebell Walking Lunges (24/16 kg)” Double or single?
Double unless they specify single arm. 🙂
For your record: Conditioning (home /Sean) WU A. 5 rds FT 15 Pushups 30 Situps 50 Air squats Results: 11:05 Sean: 14:48 Rest 2 min B. Core Blast 30-20-10 V-Ups Side crunches Supermans Hollow rocks Results: 5:25 Sean: 7:30 Rest 2 min C. 20-15-9-6 Echo Bike Cal KB swings (70/40) Results: 7:30 Sean: Was pressed for time. Had a meeting. These were quick burns. Perfect for the time that we both had this morning. We had to train seperately due to time conflicts. Niece played and did her workout Kylah Future competor 2 rds 5 Dizzy dizzies 5 push ups… Read more »
That was death on a CrossFit platter 372 calories a good way to start Friday thank you guys
You are welcome!
Great score!
Good fun WU!
Every 2 mins for 40 mins for max calories- 510cal total
Definitely catches up with you by end of round 3 and the rest time gets shorter and shorter on the lunges and burpees