PERFORMANCE & FITNESS

Warm-Up.

3 Minutes Assault Bike w/ Nasal Breathing Only

Followed by…

Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds

Followed by…

Two Rounds (ramp up intensity throughout):
5 calorie AB
5 Wall Climbs
5-Line Shuttle Run

Followed by…

Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**

Then…

Every 10 minutes, for 30 minutes (3 sets) for times of:
500 Meter Row
20 Burpee Box Jump-Overs (24″/20″)
30/20 Calories of Assault Bike
400 Meter Run

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Nate
Nate
August 21, 2021 7:48 am

RX

R1- 8:50
R2- 9:24
R3- 9:45

Shan
Shan
July 28, 2021 6:57 am

M 54
Subbed 500 row for assault bike
9:12
10:00
6:00. Cut reps in 1/2 for last round
Need to improve sleep.

Logan Harris
Logan Harris
July 27, 2021 5:10 pm

7:42, 8:22
Only did 2 rounds today

Javier Chagolla
Javier Chagolla
July 27, 2021 2:04 pm

Great one today

8:41, 8:34, 9:04

Mugu
Mugu
July 27, 2021 1:30 pm

Hello motor.
400m run was another 500m row

1- 8:02
2-7:55 (faster assault bike)
3- 8:41. Hello wall.

That looked terrible. Not as bad as I thought. Good amount of break in between.

Still very hot and humid.

Jeremy Hammock
Jeremy Hammock
July 27, 2021 1:11 pm

Emom 10 min 3 rounds

Row 500
20 burpee box jump overs 24”
Row 20 cal
Run 400

1. 7:39
2. 8:22
3. 8:56

Candy Olkey
Candy Olkey
July 27, 2021 12:16 pm

3 Rounds for Times
500m Row – 2:14/2:19/2:21
20 BBJO – UB
20 Cal AB – 2:04/2:23/2:23
400m Run – Outside – 2:15-2:30 ish
9:11 (49s rest) / 10:12 (1:18 rest) / 10:24 = Total time 31:54

Anika Tipton
Anika Tipton
July 27, 2021 11:12 am

9:17/9:27/9:42
Travis’ core workout #1

Candy Olkey
Candy Olkey
July 27, 2021 12:16 pm
Reply to  Anika Tipton

Outstanding Anika!

Mike Slagle
Mike Slagle
July 27, 2021 7:57 am

Today’s metcon done with 1200m run (it’s a beautiful day here and I don’t have an AB).

Round times: 8:13, 9:07, 9:51
My lungs weren’t used to this! Good burn for the day.

Is anyone doing the virtual games this week?

Candy Olkey
Candy Olkey
July 27, 2021 12:18 pm
Reply to  Mike Slagle

Great time on this one Mike! I’m all kinds of confused on the virtual games. I see that Invictus posted a couple workouts…is that what you are referring to?

Mike Slagle
Mike Slagle
July 27, 2021 2:02 pm
Reply to  Candy Olkey

I hadn’t seen what Invictus posted. There’s a link on the crossfit games site that anyone can register for.

Andrea De Vries
Andrea De Vries
July 27, 2021 6:38 am

67 reps of rows on the Jane Fonda Machine
Burpees as RX’d
20 cals on bike erg
400m run on treadmill

Round one: 1’37” remaining
Round two: 2’00” remaining
Round three: 2’07” remaining

Those burpees though.

Candy Olkey
Candy Olkey
July 27, 2021 12:19 pm

You kicked A$$ on this Andrea…holy lightening fast!

Jeremy Hammock
Jeremy Hammock
July 27, 2021 1:12 pm

Yes burpees we’re the worst. Never broke any reps but pace was slowed for sure! Good stuff!