Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Wall Ball Shots (20/14 lbs)
Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs (24″/20″)
Minute 5 – 30-Second Front Leaning Rest on Rings

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Bryan
Bryan
March 6, 2018 3:25 am

A. Bryan (150m run vs. bike) – Rx other than 20 push-ups in round 5. Christy (For time: 100m run, 20 weighted Russian step-ups, 20# dumbbells, run 200m, 20 weighted R.S.U., run 300m, 20 weighted R.S.U., run 400m, 20 weighted R.S.U.) – 15:38.

Mike Slagle
Mike Slagle
February 28, 2018 5:53 pm

I scaled back the workout to be active recovery.

10 cal row
15 wall balls
15 push-ups
15 jump squats
30 sec shoulder taps

I also did a lot of foam rolling and extra stretching.

Chad Evans
Chad Evans
February 28, 2018 5:37 pm

A. Rx. Complete

Goal was to go unbroken on all the movements. This was definetly NOT in my wheelhouse (not that much is!) it was a mental battle all day thinking about it. It was good to get it done though! Unbroken on all the movements and under :40 on all except last rd of wallballs. Good grind!

Mike Slagle
Mike Slagle
February 28, 2018 5:47 pm
Reply to  Chad Evans

Great work Chad!

Chad Evans
Chad Evans
February 28, 2018 8:47 pm
Reply to  Mike Slagle

Thanks Mike! Good idea on the active recovery day!

thelonghorn
thelonghorn
February 28, 2018 6:07 pm
Reply to  Chad Evans

Killed it

Chad Evans
Chad Evans
February 28, 2018 8:48 pm
Reply to  thelonghorn

Thanks buddy. BJO were definetly the worse!

Joey Maltais
Joey Maltais
February 28, 2018 6:49 pm
Reply to  Chad Evans

That’s awesome! Well done man

Chad Evans
Chad Evans
February 28, 2018 8:50 pm
Reply to  Joey Maltais

Thanks Joey!

Ryan Bliss
Ryan Bliss
February 28, 2018 8:37 pm
Reply to  Chad Evans

I think I caught a glimpse of what was in your wheelhouse. It resembled John Wayne and Jeff Bridges.

Chad Evans
Chad Evans
February 28, 2018 9:47 pm
Reply to  Ryan Bliss

Haha! I wish buddy! Thanks! Great job today!

Dustin C.
Dustin C.
February 28, 2018 5:26 pm

A day behind and felt the need to squat

Front squats
135×10, 185×10, 225×13, 275×5, 225×11, 185×10

B. From yesterday 13:43 feet cramped up need to get back on the kb swings regularly

thelonghorn
thelonghorn
February 28, 2018 6:09 pm
Reply to  Dustin C.

275×5 is impressive on FS, especially now that I know how skinny you are!

Dustin C.
Dustin C.
March 1, 2018 3:04 am
Reply to  thelonghorn

Lol hey I’ve been gaining weight up to 175 now ??

thelonghorn
thelonghorn
March 1, 2018 5:06 am
Reply to  Dustin C.

?The camera subtracts 10lbs.

Dustin C.
Dustin C.
March 1, 2018 6:42 am
Reply to  thelonghorn

Haha back to the buffet! How much u weigh bro?

thelonghorn
thelonghorn
March 1, 2018 6:48 am
Reply to  Dustin C.

5’11 182lbs, I’m always eating… always hungry. I need to take some tips from Eddie Hall on how to gain some weight!

Dustin C.
Dustin C.
March 1, 2018 6:59 am
Reply to  thelonghorn

Gotcha we are close….yea I track to make sure I eat enough current goal is 3500 cals everyday been slowly gaining…I’ve gained 30lbs since my “runner days” but kind of hit a wall been back at it for about 2 months now

Joey Maltais
Joey Maltais
February 28, 2018 6:50 pm
Reply to  Dustin C.

Great work! Heavy front squats!

Dustin C.
Dustin C.
March 1, 2018 3:05 am
Reply to  Joey Maltais

Thanks Joey!

Joey Maltais
Joey Maltais
February 28, 2018 5:24 pm

Pre: EMOM x 12 min: back squat x 1 rep 205# (85%) Wanted some heavyish squats without too much volume this week and this was my last chance WOD: 10 cal AB: 0:30 all rounds except last 2 (0:40 0:48) WB: 0:40-45 all rounds. Had to skip 6th round, major cramp on right side Push ups: 20 all rounds (broken up) BJO: 0:20 all rounds except 5th round dat cramp (0:40) FLR as rx’d feet on box leveled with rings Post: E2MOM x 8 min Ring muscle ups: 3-3-4-4. Had been too long since I did those. Feeling pretty good… Read more »

Chris Pugliese
Chris Pugliese
February 28, 2018 5:30 pm
Reply to  Joey Maltais

Sooo…scaled the push-ups and then did muscle-ups! Ha, that’s awesome! Well done.

Joey Maltais
Joey Maltais
February 28, 2018 6:53 pm
Reply to  Chris Pugliese

Lol thanks! Push ups have been a weakness of mine… I should probably incorporate them in my warm up regularly

Mike Slagle
Mike Slagle
February 28, 2018 5:49 pm
Reply to  Joey Maltais

Great work man!

thelonghorn
thelonghorn
February 28, 2018 6:08 pm
Reply to  Joey Maltais

Sounds like you need rest with that cramp, great work!

Joey Maltais
Joey Maltais
February 28, 2018 6:51 pm
Reply to  thelonghorn

Yes it wont hurt! Full rest day with some stretching!

James Dalton
James Dalton
March 1, 2018 1:15 am
Reply to  Joey Maltais

Amazing volume Joey, strong stuff.

Joey Maltais
Joey Maltais
March 1, 2018 3:46 am
Reply to  James Dalton

Thanks James!

Janelle Hudgin Winston
Janelle Hudgin Winston
February 28, 2018 4:32 pm

A day behind.
A DL @80% x 2 for 8 sets
195 for 5 rounds 205 for 3 rounds. Felt pretty good. Working on not using my back.

B. 45lb KB – so glad I was at home and didn’t have a heavier KB ?
9:53. All rounds unbroken, though my feet were screaming the last round.

Ryan Bliss
Ryan Bliss
February 28, 2018 4:35 pm

Sub 10. That was quick. Good job.

Chad Evans
Chad Evans
February 28, 2018 4:37 pm

Crazy fast Janelle! And 205 is awesome!

Janelle Hudgin Winston
Janelle Hudgin Winston
February 28, 2018 4:47 pm
Reply to  Chad Evans

Thanks! Box jumps and KBS are my jam. I don’t like them much, but I am pretty good at them for some reason… 🙂

Mike Slagle
Mike Slagle
February 28, 2018 5:54 pm

That’s incredible Janelle!

Joey Maltais
Joey Maltais
February 28, 2018 6:56 pm

Destroyed it!

Trion Horgan
Trion Horgan
February 28, 2018 3:47 pm

Done Rx’d
AB done around :30 each round
WB unbroken each round
Push ups UB thru 3 then 10/10/5 last 3
:30 leans done

Did yesterday’s deadlifts that I missed before this.

thelonghorn
thelonghorn
February 28, 2018 6:09 pm
Reply to  Trion Horgan

Brave doing the DLs before this madness

Trion Horgan
Trion Horgan
February 28, 2018 6:42 pm
Reply to  thelonghorn

Agreed. It definitely made the EMOM more of a fight

Luke Tipton
Luke Tipton
February 28, 2018 1:43 pm

Anika: 18.1 – 245 Luke: 18.1 – 287 We are unaffiliated so we finally got around to 18.1 with ski vacations, colds, etc. I have an injury question for the group. At the end of my warmup (rowing + rolling + stretching) yesterday, I had a sudden dull pain in my right leg which made it extremely difficult to put any weight on it. The pain seemed to be on the outside portion, mostly between my knee and ankle. I did more stretching, rolling, rode the bike for the next 40 minutes and while the intense pain went away, there… Read more »

thelonghorn
thelonghorn
February 28, 2018 6:21 pm
Reply to  Luke Tipton

Great work by both of you on 18.1! Your question sounds like it should be answered by someone who knows what they are talking about. I know for me everything starts and ends with the hips.

Luke Tipton
Luke Tipton
February 28, 2018 8:29 pm
Reply to  thelonghorn

Ha! I think you are probably right on finding the right opinion. Such a weird thing that I feel it has to be propagating from the back, hips, tendon, something. Thanks bro.

James Dalton
James Dalton
March 1, 2018 1:18 am
Reply to  Luke Tipton

Hi Luke, i had something similar a year ago (but didn’t hurt to weight bear) – physio said it was outside part of the calf tightening up to compensate for a hamstring weakness. Had a few bits of awful massage and hamstring prehab and it went away. But agreed with @disqus_ur8znJU3mm:disqus – we are not the experts!

Colton Davis
Colton Davis
February 28, 2018 1:43 pm

EMOM- RX reps completed felt good

Candy Olkey
Candy Olkey
February 28, 2018 2:07 pm
Reply to  Colton Davis

Felt good… he says….
Thats great Colton!

James Dalton
James Dalton
March 1, 2018 1:18 am
Reply to  Candy Olkey

Haha totally agree – it felt awful!

Candy Olkey
Candy Olkey
February 28, 2018 12:37 pm

Row 150m – 36s all “6” rounds
20 WB @ 14# (to 10′ target outside in the rain) – 45-60s
25 Push Ups – 40-60s
15 BJO – 25-30s
FLR – 30s
***what a difference 1′ is with those WB….that was tough, by the 6th round I was only stringing 3-4 together. I even caught one with my face in the 5th round…yup it left a mark!

thelonghorn
thelonghorn
February 28, 2018 1:01 pm
Reply to  Candy Olkey

Ouch! Way to push through!

Steven
Steven
February 28, 2018 1:26 pm
Reply to  Candy Olkey

Wall Ball to the face! Good work!

jorge gonzalez
jorge gonzalez
February 28, 2018 1:41 pm
Reply to  Candy Olkey

fyi: wall ball to the face will appear in 18.6

Candy Olkey
Candy Olkey
February 28, 2018 2:04 pm
Reply to  jorge gonzalez

Yes…that will put me on top of the leaderboard fo sho!

Teddy
Teddy
February 28, 2018 1:41 pm
Reply to  Candy Olkey

Have you ever had a skittle hit your front tooth? Devastating.

Candy Olkey
Candy Olkey
February 28, 2018 2:05 pm
Reply to  Teddy

Sounds like there may be a great story behind that…do tell!

Chris Pugliese
Chris Pugliese
February 28, 2018 5:33 pm
Reply to  Candy Olkey

The WB is even worse when you are height challenged. Great job!

Kelly Welborn
Kelly Welborn
February 28, 2018 7:54 pm
Reply to  Candy Olkey

At my old gym they only had 10′ targets. So much harder!!
Nice work.

Teddy
Teddy
February 28, 2018 11:01 am

DONE.
Man that was a test of endurance! Goals for today:

— Assault Bike x 10 cal each round: ✅ (never been able to do this before!)
— Wall Ball Shots x 20 reps unbroken: ✅

Thankful.

jorge gonzalez
jorge gonzalez
February 28, 2018 11:07 am
Reply to  Teddy

booyah! way to crush it

Candy Olkey
Candy Olkey
February 28, 2018 12:21 pm
Reply to  Teddy

Congrats Teddy!

thelonghorn
thelonghorn
February 28, 2018 12:59 pm
Reply to  Teddy

Great work, crushing goals always makes for a good day!

Janelle Hudgin Winston
Janelle Hudgin Winston
February 28, 2018 4:36 pm
Reply to  Teddy

I saw todays and my soul shriveled up and went to hide in the corner. Chose to catch up yesterdays. Will see if I can gumpshin it up for tomorrow. Great work on UB WB and the AB!

Teddy
Teddy
February 28, 2018 5:11 pm

My soul is still shriveled. I hit a mental roadblock on the third round and was wheezing uncontrollably by the end ?. You better do it tomorrow!

Joey Maltais
Joey Maltais
March 1, 2018 5:17 am
Reply to  Teddy

Crushed it my friend!!

Christian Hays
Christian Hays
February 28, 2018 10:35 am

1 200 m row
2. 15 wall ball
3 17 push-ups
4. 14 BJ
5 30 sec front lean rest rings

Candy Olkey
Candy Olkey
February 28, 2018 12:22 pm
Reply to  Christian Hays

Great work Christian!

thelonghorn
thelonghorn
February 28, 2018 10:23 am

Done Rx, avg work time below.
AB: 20s
WB: 37s
Push-ups: 26s
BJO: 45s

Everything UB until last set of push-ups 15/10. BJOs were the worst for me.

Candy Olkey
Candy Olkey
February 28, 2018 12:23 pm
Reply to  thelonghorn

Great times Longhorn!

thelonghorn
thelonghorn
February 28, 2018 12:59 pm
Reply to  Candy Olkey

Thanks! I’ve put enough work in on the AB that it was one of the easiest parts. BJOs were tough!

Candy Olkey
Candy Olkey
February 28, 2018 1:05 pm
Reply to  thelonghorn

I’ll make you a deal..you do all of my rowing and AB (cuz I don’t have and have never used an AB) and I’ll do all of your BJO’s and Burpees! WIN WIN!

thelonghorn
thelonghorn
February 28, 2018 2:01 pm
Reply to  Candy Olkey

Sounds like a plan, you were fast on this BJOs!

Teddy
Teddy
February 28, 2018 1:09 pm
Reply to  thelonghorn

20s on the AB is AWESOME.

thelonghorn
thelonghorn
February 28, 2018 2:01 pm
Reply to  Teddy

Thanks, after doing A LOT of AB EMOMs I’ve found that if I go all out for 10s and then at about 80% for 10s I’m at 10cals.

Teddy
Teddy
February 28, 2018 2:39 pm
Reply to  thelonghorn

I’ll try this approach tomorrow for a test run. Thanks boss!

Steven
Steven
February 28, 2018 1:27 pm
Reply to  thelonghorn

Dude, can I borrow some of your push-up superstrength? Awesome work!

thelonghorn
thelonghorn
February 28, 2018 1:57 pm
Reply to  Steven

Ha, it’s part of my yearly fitness test so I try to keep the #s up.

Chris Pugliese
Chris Pugliese
February 28, 2018 5:36 pm
Reply to  thelonghorn

Killed it. UB on push-ups til last round is beast mode.

thelonghorn
thelonghorn
February 28, 2018 6:12 pm
Reply to  Chris Pugliese

Thanks, I never considered myself good at push-ups before all the kind words today

Steven
Steven
February 28, 2018 8:57 am

Started today out with a snatch session:
OT2M for 20min (10sets):
High Hang Snatch + Hang Snatch + Snatch

Up to 70kg/155lbs. PR High Hang Snatch!

EMOM: Had to scale the last 2 sets of push-ups, everything else as RX. This one had me wanting to quit halfway, happy I finished it strong.

Super curious what they’re gonna throw at us tomorrow in the Open!

Candy Olkey
Candy Olkey
February 28, 2018 12:24 pm
Reply to  Steven

Way to stay with it Steven…and then add on some more fun and games!

thelonghorn
thelonghorn
February 28, 2018 1:02 pm
Reply to  Steven

I’m with you on the snatch work, it’s coming.

Steven
Steven
February 28, 2018 1:12 pm
Reply to  thelonghorn

You bet ya!

Teddy
Teddy
February 28, 2018 1:47 pm
Reply to  Steven

PR CITY ??????

David Franco
David Franco
February 28, 2018 8:15 am

My pecs and triceps are beat because I did our bench press WOD just 2 days ago. The dips were brutal.

A. First round rx. 2nd round rx except only did 23 push ups. Round 3 feel apart big time at the push up station and everything after became an AMRAP per minute. Very hard. I should have scaled down.

Ryan Bliss
Ryan Bliss
February 28, 2018 9:42 am
Reply to  David Franco

Was that the 90 seconds of each movement? If so, amen brother. That smoked my chest and tris.

David Franco
David Franco
February 28, 2018 1:26 pm
Reply to  Ryan Bliss

That’s exactly the one. I was praying for squat day today but no luck

Candy Olkey
Candy Olkey
February 28, 2018 12:25 pm
Reply to  David Franco

Nice battle to finish David!

andrew
andrew
February 28, 2018 7:52 am

This EMOM had me so out of it I finished at 25:00 min and wondered the entire car ride home how it didn’t add up to 30:00. Turns out I totally forgot the last round.

David Franco
David Franco
February 28, 2018 8:12 am
Reply to  andrew

I almost did the same thing but my timer insisted I had another round to go, which seemed like an “alternative fact” at the time.

Candy Olkey
Candy Olkey
February 28, 2018 12:26 pm
Reply to  andrew

OMG…I read this prior to heading out to start and the entire time I’m warming up I was thinking…it’s only 5 rounds…how bad can it be. Then I was setting my timer and I glanced at the paper and was like…Maaaaaan…it’s 6 rounds!

Teddy
Teddy
February 28, 2018 1:39 pm
Reply to  andrew

Andrew this is awesome, I’ve done that too brother ?

Wes in Denver
Wes in Denver
February 28, 2018 7:24 am

Rx. Had to break my pushups into smaller sets of 15/10. Rest was unbroken.

Surprised myself with how much extra time I had between movements. Had respectively on average 30, 25, 25, 20, 30 seconds between movements. Wasn’t feeling motivated this morning as I have to travel to Utah the next few days and will miss the kiddo and wife; and figure out how to do 18.2 judged.

Barefoot Squatter
Barefoot Squatter
February 28, 2018 8:13 am
Reply to  Wes in Denver

Great job, safe travels

Ryan Bliss
Ryan Bliss
February 28, 2018 8:25 am
Reply to  Wes in Denver

Where in Utah are you headed?

Wes in Denver
Wes in Denver
February 28, 2018 8:34 am
Reply to  Ryan Bliss

Orem Utah for hotel, conference at Lindon Utah

Ryan Bliss
Ryan Bliss
February 28, 2018 9:33 am
Reply to  Wes in Denver

Unfortunately I am quite a bit further south. Too bad. As always, anyone in the area is welcome to stop by the garage for a workout.

Candy Olkey
Candy Olkey
February 28, 2018 12:27 pm
Reply to  Wes in Denver

Great work as always Wes…safe travels!

Kelly Welborn
Kelly Welborn
February 28, 2018 7:01 am

Had to scale as follows:
8 cals on AB
12 WBS w/14# ball
15 push ups
12 BJO’s
25 sec hold

wavatar
Michele Vieux
February 28, 2018 7:31 am
Reply to  Kelly Welborn

Great job, Kelly!

Candy Olkey
Candy Olkey
February 28, 2018 12:27 pm
Reply to  Kelly Welborn

Great job Kelly!

Kelly Welborn
Kelly Welborn
February 28, 2018 7:56 pm
Reply to  Candy Olkey

Thanks!
I just now realized that I did an extra calorie instead of scaling on minute 1.
*Face Palm*

Chris M.
Chris M.
February 28, 2018 6:47 am

EMOM for 25 minutes (5 set each of)
200m Row (+/- 40s/set)
20 – 20# WB (UB)
20 Push-ups (20,20,3 x 12|8)
50 Double-Under (UB)
30s Front Leaning Rest on Rings
… just what the doctor ordered.

wavatar
Michele Vieux
February 28, 2018 7:31 am
Reply to  Chris M.

Man, that row!

David Franco
David Franco
February 28, 2018 8:16 am
Reply to  Chris M.

EMOM with 50 DU!! Holy smokes, Dr Jones!

Candy Olkey
Candy Olkey
February 28, 2018 12:27 pm
Reply to  David Franco

I second that!!

Joey Maltais
Joey Maltais
February 28, 2018 9:35 am
Reply to  Chris M.

Nice job! I like the DU sub…

jorge gonzalez
jorge gonzalez
February 28, 2018 6:37 am

I needed some extra push after 2 days off due to the nasty flu I had, so I went out of the class and joined some of the box elite athletes who were doing a comptrain session A) OT1.5M x 5: High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch. In kgs: 40, 45, 50, 50, 50. Immediately followed by B) 3 RxT: – 3 Overhead Squats 60 kgs @12×1 – 3 Ring Pull Ups Time: ~2:30 Rx called for 30% volume of your Ring Muscle Ups, at this point RMUs would be an Open miracle for me,… Read more »

jorge gonzalez
jorge gonzalez
February 28, 2018 6:39 am
Reply to  jorge gonzalez

Also I tried stringing C2Bs together for the first time, got 3 reps in my 2 attempts

https://www.instagram.com/p/BfvPxs7h3NL/

Wes in Denver
Wes in Denver
February 28, 2018 7:22 am
Reply to  jorge gonzalez

Good work! That’ll save lots of time if they are in the open and your future workouts.

wavatar
Michele Vieux
February 28, 2018 7:30 am
Reply to  jorge gonzalez

Awesome job on the C2B!!

Dustin C.
Dustin C.
February 28, 2018 9:42 am
Reply to  jorge gonzalez

Great work bro!

thelonghorn
thelonghorn
February 28, 2018 1:04 pm
Reply to  jorge gonzalez

Looking good Jorge!

Ryan Bliss
Ryan Bliss
February 28, 2018 7:25 am
Reply to  jorge gonzalez

Sounds like some new fun variety. I just started to incorporate sprints and a few other explosive movements. It really highlights what a difference there is in energy consumption with those vs slower prolonged work.

Barefoot Squatter
Barefoot Squatter
February 28, 2018 8:16 am
Reply to  jorge gonzalez

Hmmm… so figuring my RMU volume… what’s 30% of zero?

jorge gonzalez
jorge gonzalez
February 28, 2018 8:17 am

that’s what i also pointed out to the guys

Chris Pugliese
Chris Pugliese
February 28, 2018 9:13 am

That made me laugh.

Joey Maltais
Joey Maltais
February 28, 2018 9:33 am
Reply to  jorge gonzalez

Great productive day! I’m jealous of the sprints, I can’t wait for all this snow to melt!

jorge gonzalez
jorge gonzalez
February 28, 2018 9:49 am
Reply to  Joey Maltais

super productive, it’s always fun to go against guys who are all around better than me at crossfit; specially when running is involved

Candy Olkey
Candy Olkey
February 28, 2018 12:29 pm
Reply to  jorge gonzalez

You never fail to impress Jorge…V-O-L-U-M-E!!

Teddy
Teddy
February 28, 2018 1:36 pm
Reply to  jorge gonzalez

Glad you’re recovering from the flu batman!

jorge gonzalez
jorge gonzalez
February 28, 2018 1:42 pm
Reply to  Teddy

it’s more like a “shake it out” than a recovery 😛

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