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
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.
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.
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!
Great work Chad!
Thanks Mike! Good idea on the active recovery day!
Killed it
Thanks buddy. BJO were definetly the worse!
That’s awesome! Well done man
Thanks Joey!
I think I caught a glimpse of what was in your wheelhouse. It resembled John Wayne and Jeff Bridges.
Haha! I wish buddy! Thanks! Great job today!
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
275×5 is impressive on FS, especially now that I know how skinny you are!
Lol hey I’ve been gaining weight up to 175 now ??
?The camera subtracts 10lbs.
Haha back to the buffet! How much u weigh bro?
5’11 182lbs, I’m always eating… always hungry. I need to take some tips from Eddie Hall on how to gain some weight!
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
Great work! Heavy front squats!
Thanks Joey!
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 »
Sooo…scaled the push-ups and then did muscle-ups! Ha, that’s awesome! Well done.
Lol thanks! Push ups have been a weakness of mine… I should probably incorporate them in my warm up regularly
Great work man!
Sounds like you need rest with that cramp, great work!
Yes it wont hurt! Full rest day with some stretching!
Amazing volume Joey, strong stuff.
Thanks James!
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.
Sub 10. That was quick. Good job.
Crazy fast Janelle! And 205 is awesome!
Thanks! Box jumps and KBS are my jam. I don’t like them much, but I am pretty good at them for some reason… 🙂
That’s incredible Janelle!
Destroyed it!
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.
Brave doing the DLs before this madness
Agreed. It definitely made the EMOM more of a fight
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 »
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.
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.
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!
EMOM- RX reps completed felt good
Felt good… he says….
Thats great Colton!
Haha totally agree – it felt awful!
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!
Ouch! Way to push through!
Wall Ball to the face! Good work!
fyi: wall ball to the face will appear in 18.6
Yes…that will put me on top of the leaderboard fo sho!
Have you ever had a skittle hit your front tooth? Devastating.
Sounds like there may be a great story behind that…do tell!
The WB is even worse when you are height challenged. Great job!
At my old gym they only had 10′ targets. So much harder!!
Nice work.
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.
booyah! way to crush it
Congrats Teddy!
Great work, crushing goals always makes for a good day!
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!
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!
Crushed it my friend!!
1 200 m row
2. 15 wall ball
3 17 push-ups
4. 14 BJ
5 30 sec front lean rest rings
Great work Christian!
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.
Great times Longhorn!
Thanks! I’ve put enough work in on the AB that it was one of the easiest parts. BJOs were tough!
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!
Sounds like a plan, you were fast on this BJOs!
20s on the AB is AWESOME.
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.
I’ll try this approach tomorrow for a test run. Thanks boss!
Dude, can I borrow some of your push-up superstrength? Awesome work!
Ha, it’s part of my yearly fitness test so I try to keep the #s up.
Killed it. UB on push-ups til last round is beast mode.
Thanks, I never considered myself good at push-ups before all the kind words today
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!
Way to stay with it Steven…and then add on some more fun and games!
I’m with you on the snatch work, it’s coming.
You bet ya!
PR CITY ??????
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.
Was that the 90 seconds of each movement? If so, amen brother. That smoked my chest and tris.
That’s exactly the one. I was praying for squat day today but no luck
Nice battle to finish David!
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.
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.
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!
Andrew this is awesome, I’ve done that too brother ?
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.
Great job, safe travels
Where in Utah are you headed?
Orem Utah for hotel, conference at Lindon Utah
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.
Great work as always Wes…safe travels!
Had to scale as follows:
8 cals on AB
12 WBS w/14# ball
15 push ups
12 BJO’s
25 sec hold
Great job, Kelly!
Great job Kelly!
Thanks!
I just now realized that I did an extra calorie instead of scaling on minute 1.
*Face Palm*
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.
Man, that row!
EMOM with 50 DU!! Holy smokes, Dr Jones!
I second that!!
Nice job! I like the DU sub…
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 »
Also I tried stringing C2Bs together for the first time, got 3 reps in my 2 attempts
https://www.instagram.com/p/BfvPxs7h3NL/
Good work! That’ll save lots of time if they are in the open and your future workouts.
Awesome job on the C2B!!
Great work bro!
Looking good Jorge!
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.
Hmmm… so figuring my RMU volume… what’s 30% of zero?
that’s what i also pointed out to the guys
That made me laugh.
Great productive day! I’m jealous of the sprints, I can’t wait for all this snow to melt!
super productive, it’s always fun to go against guys who are all around better than me at crossfit; specially when running is involved
You never fail to impress Jorge…V-O-L-U-M-E!!
Glad you’re recovering from the flu batman!
it’s more like a “shake it out” than a recovery 😛