In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 20 Dumbbell Push Press
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest
A. Bryan and Christy (50/40 db row 35#/20# vs. row; 12/10 burpees vs. bike, rest 1:00) – 9 rounds + 6 db push presses.
Alone so did every 2m OTM. 40lb db. 3 rd each. No assault bike so I did Jacob’s ladder.
Luke & Anika: 4 rounds. Team of two. Bike was upstairs.
A. 3 rds each for time
Row 300m
30 push ups
20 push Press @115
25 cal AB
Rest 2 min between rds
3:58, 4:26, 4:57
B. 3 rds
Bi’s
Tri’s
Glute ham raises
Seated leg raises
Any garage gym folks on here from South Boston, Tampa or St Pete? Traveling for work and would love to meet any of the community. Plus it would be better than the hotel gym. I figure I don’t have anything to lose by asking. Plus I am happy to extend an invitation to all of you if you are ever in St George, UT.
I am here in Tampa. I go to the YMCA. Bummer I just saw this post
I will be out that way from feb 10 – feb 23. Is that the one on north dale mabry ? If memory serves.
It’s close by although not exactly on Dale Mabry. I think you are thinking of the right one
Yesterday’s:
A. Deadlift @ 70% of 1-RM (375): 275/275/275/275 x 5 reps each set
B. Three rounds for time:
— 400 Meter Run
— 20 Toes to Bar
— 40 Walking Lunges (24 kg KBs)
Rx: 19’40” — legs felt like lego bricks.
Did Jan 24 workout
A. For time – 15:10
80 DU (to many misses)
40 RKB swings @24kg (UB)
20 Ring dips (5,5,3,3,4)
10 BMU (jump from box)
800m Run
10 BMU (jump from box)
20 Ring dips (5,4,3,2,2,2,2)
40 RKB swings (UB)
80 DU
B.
S ring rows x 8 @ 2111
Side plank left x 45s
Side plank right x 45s
Rev snow angels x 15….ouch!
Hollow hold x 45s
You moved through super fast!
Do you take advantage of a kip during ring dips? They can definitely help you string a few more reps together!
Well I try. ..but I really need more practice with it…its so bad that it almost makes them harder. I’m wondering if I work on kipping with standard dips will that be easier to get it down and then will it carry over to ring dips?
If you can do a strict dip on the rings, I’d say practice the kip on them. What I’ve found is that it’s the instability of the rings that makes the kip difficult. Goal is to keep your shoulder blades back and externally rotate your hands as you sink into the dip. What might help apart from those cues is just learning how to bring your knees to your chest at the bottom (and not worry about coming out of the dip and just reset). Hopefully that makes sense!
I think so…basically how I learned to kip HSPU…except right side up…lol
Great work Candy!
On my own rest was 25% of last round time
30 SDHP
95# barbell push press
16 burpee
4 rnd + 30sdhp +20 pushup
A. 12 EMOM
10 44 lb kb thrusters
10 ring dips
10 Chin ups
B. Death by BBJO 24”
I was hoping to get through 10 rounds. I came up just short.
9 rounds 9 burpees
C. 2k recovery row
Fun B!
Worked out with the nephew today.
5 rounds
10 power cleans @35% of 1RM
Shuttle sprint 5/10/15/20 meter
2 min rest
1:40 each round. Tougher than I thought.
2 rounds
30 OH lunges w/45 lb bar
600 meter run
2 min rest
3:45 each round. Someone put concrete in my pockets.
3 rounds
10 strict T2B
200 meter farmer carry. 35lb kb
60 second plank
No rest. Just keep working.
3:20 or so. I forgot to check exact time on these.
I like it…great job guys!
Hopefully the nephew is a sucker for punishment!
He is, and he has an engine on him. He’s the reason I started crossfit.
Did solo OT2M for 30 min using 35lb dbells for press and subbed 25 cal run for AB. Have a great weekend everyone!
Did “Froning” conditioning today
3 Rounds, 2min on, 1min off
Row
Bike
Slam balls (no ski erg)
Finishing with romwod as I type this
Good one!! Love the ski erg sub too.
Since most of us don’t have 5 people it would be fun to do this as a conference call workout some time. I know it would be tough to coordinate but i think it would be pretty cool.
I’m pretty sure we can make that happen! Or use this idea for one of The Open workouts?
That’s a fun idea. We could do the workout via google hangout.
Sounds fun
This would be really awesome
How long is the rest?
Until everyone is ready to switch stations
Exactly! Thanks, Candy!