PERFORMANCE

Warm-Up.

Every minute, on the minute, for 12 minutes:
Minute 1 – Handstand Hold Work x 34-45 seconds
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!)

Followed by…

Every 3 minutes for 9 minutes:
60 second Goblet Squat Hold
5 Dumbbell Squat Jumps (light)*
10 Second Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

Then…

For time:
1200 Meter Run
40 Burpees to Target (touch your pull-up bar)
40 Pull-Ups
800 Meter Run
20 Burpees to Target
20 Chest-to-Bar Pull-Ups
400 Meter Run
10 Burpees to Target
10 Bar Muscle-Ups

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Nate
Nate
October 13, 2021 4:09 am

30:40 RX

Janelle Winston
Janelle Winston
October 11, 2021 3:56 pm

At home so all kinds of subs.

27:55

Ran on TM, had to stop timer twice to help kids, probably lost about 2 min.
Strict Pull ups instead of CTB (my ceiling is perilously low and I have hit my head a few times trying to do CTB, so it freaks me out.)

Low Ring MU with feet on box. I failed several, so they were hard enough, though not nearly as hard as BMU’s.

Travis’s Ab workout.

Caleb Cortez
Caleb Cortez
October 11, 2021 2:40 pm

As Prescribed 28:45
C2B kicked my butt

Anika Tipton
Anika Tipton
October 11, 2021 2:38 pm

32:08- did bar muscle ups with a band. It’s freezing and snowy outside, so lost some time each round putting on my jacket for the runs and taking it off when I got back inside. Also lost time standing around breathing 😂

Will Buck
Will Buck
October 11, 2021 1:10 pm

29:06

RX except I subbed the Bar Muscle Ups for 10 chest to bar+10 strict dips

Candy Olkey
Candy Olkey
October 11, 2021 11:41 am

Wasn’t digging the WU so I did the shoulder rehab/mobility drills I got from BethanyCF and with all this running I definitely needed some foot, shin, and caf love!! For Time – Scaled – 28:08 1200m Run – just under 7:00 (nasal breathing) 40 Pull Ups – kipping 18/12/6/4 40 Burpees to 6-8″ target – UB 800m Run – just under 5:00 20 Burpees to 6-8″ target – UB 20 C2B – kipping singles 400m Run – just under 3:00 10 Burpees to 6-8″ target – UB 10 strict pull ups + 10 strict ring dips – doubles and singles… Read more »

Anika Tipton
Anika Tipton
October 11, 2021 2:39 pm
Reply to  Candy Olkey

Nice work Candy!

barefoot squatter
barefoot squatter
October 11, 2021 9:48 am

Rx – 31:42… woof

Candy Olkey
Candy Olkey
October 11, 2021 11:42 am

I second that woof!!!! Outstanding going RX BFS!

Jeremy Hammock
Jeremy Hammock
October 11, 2021 9:25 am

Everything in order
Subbed muscle ups with chest to bar pull-ups
23:35

Candy Olkey
Candy Olkey
October 11, 2021 11:42 am
Reply to  Jeremy Hammock

Making fast work of that metcon Jeremy!!

Jeremy Hammock
Jeremy Hammock
October 11, 2021 7:14 pm
Reply to  Candy Olkey

After first 1/3 I was doubting a sub 30:00 Haha

Al F
Al F
October 11, 2021 1:20 pm
Reply to  Jeremy Hammock

Toe to toe Jeremy!!!

Jeremy Hammock
Jeremy Hammock
October 11, 2021 7:17 pm
Reply to  Al F

Bro you killed it and beat me. I didn’t do muscle ups! Wish I had some head room. Muscle ups were a move I couldn’t do until I mastered the butterfly pull-up. After that they became easy as far as just doing a few at a time haha

Blake Shealy
Blake Shealy
October 12, 2021 6:15 pm
Reply to  Jeremy Hammock

Damn, beat me by :05!

Last edited 4 days ago by Blake Shealy
Chris
Chris
October 11, 2021 9:12 am

24:18 (scaled)

1200 Meter Run
40 Burpees to Target (touch your pull-up bar)
40 Pull-Ups
800 Meter Run
20 Burpees to Target
20 Pull-Ups
400 Meter Run
10 Burpees to Target
10 Pull Ups and 10 Ring Dips

Candy Olkey
Candy Olkey
October 11, 2021 11:44 am
Reply to  Chris

Outstanding Chris…I wasn’t going to do the Ring Dips until I read your post and then I knew I had to step it up!

Luke Tipton
Luke Tipton
October 11, 2021 8:28 am

Little bit of movement on a Monday. getting back into it.
1000m Row (nasal breathing)

15, 10, 5, 10, 15 Squats @ 135
300m Row after every set

For time
20 Double Unders
10 GHD
20 Push Ups
30 Double Unders
10 GHD
30 Push Ups
40 Double Unders
10 GHD
40 Push Ups

Candy Olkey
Candy Olkey
October 11, 2021 11:45 am
Reply to  Luke Tipton

I like it Luke! Good to see you back!

Shan
Shan
October 11, 2021 7:00 am

M55
Subbed 29 CTB for muscle ups
30:22

Candy Olkey
Candy Olkey
October 11, 2021 11:46 am
Reply to  Shan

I gotta ask…why 29 CTB Shan?

Shan
Shan
October 11, 2021 8:14 pm
Reply to  Candy Olkey

LOL, typo. 20 CTB

Al F
Al F
October 11, 2021 2:55 am

Hi everyone, finished the ⛵️ for the season so back into the training for the winter 💪

Warmups all done, good fun

A. FT
1200m Run
40 Burpees to PU bar
40 PU’s
800m Run
20 Burpees to PU bar
20 C2B PU’s
400 Meter Run
10 Burpees to PU bar
10 ring MU’s with band between from knees

23’40

Didn’t feel too bad until the last round which felt painfully slow!!! A good sweat though to start the week!!

Candy Olkey
Candy Olkey
October 11, 2021 11:46 am
Reply to  Al F

WOW…it’s like you didn’t even miss a beat Al! Glad to see you back!!

Al F
Al F
October 11, 2021 1:22 pm
Reply to  Candy Olkey

Thanks Candy, I think a cardio and body weight WOD was an easy one to break me back in with!!