Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters (95/65 lbs)
Rest 7 minutes
Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
Rest 7 minutes
Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps (24″/20″)
10/5 Ring Dips
A. Bryan (run 200m vs row). 3 rds + run + 5 thrusters. 2 rounds + 40 DUs + 11 HRPUs. 4 rounds + 5 box jumps.
10/6-2wks. behind
A. 3R+43M Rx
B. 3+49 rope got a knot, not gonna lie, rest felt good!
C. 5+4 box dips-shoulders hurt when I try dips on bar/rings
At home, subbed 200m run for row. All else RX. Counted each run as one rep for a total of 511 reps.
4 + 200m (UB),
4 +56 (DU UB),
5 + 20 (UB).
Did a day behind due to rest:
A: 4 rds + 30 meters
B: 4 rds +7 Hand release push ups…focused on getting my hands off the ground
C: 4 rds + 20 Box Jumps…only did about 15 total reps rebounding as my Achilles does not like high volume rebounding anymore
….finished with the good old rotational core work and three positions pausing squat cleans EMOM for 10 at 135#.
3 + (sat on rower)
3 + 29
3 + 6
A. 3 rounds + 207m row
B. 5 rounds
C. 4 rounds (used the slim red band for ring dips as i suck at it :O)
I didn’t have much time to do this so took 5 min rest before the last round 🙂
Great job today!
1st day back since competition. I got 3rd out of 5. More importantly I pr’d my hang snatch 230, and my Fran time 3:34. So it was a great day meeting some Japanese crossfitters.
3+250+5
4
3+16
Great update, Ryan! Super proud of your effort and congrats on the PRs!!
1) 4 + 4m Rx, yes I made myself back and get a pull on the rower
2) 3 + 51 Rx
3) 4 + 23 Rx
Awesome finish on #1! All the way to the end. You are rad!
Did SEPTEMBER 20
WU. 10# T & Y DB raises w/ wall
A. WPU 30×3; 40×3; 35×3; 35×3
SPU 8;7;7;7
L-sits 30 secs X 4 quads cramped after 10 secs
B. 20:16 T2B UB!!!
Whoot whoot! Congrats on the unbroken T2B! P.S. You are funny with the “wall stretch things”. 🙂
Ha, had no time to look for proper terminology!
A. 3+row+5 thruster. Shoe came untied 2nd round,forgot to double knot.
3+35
3+21
Maybe you should get some lace biters. 🙂
http://muppet.wikia.com/wiki/Bow_Biters
A) 3 rounds 155m (I did this one last as space is shared. Quads and shoulders were DONE.)
B) 4 rounds + 5 dus
C) 5 rounds
All RX.
You da’ bomb!
A. 4 + 63 meters
B. 4+ 56
C. 4 + 20
Chest and legs SHOT for last portion! Wowzer!!! ???
Yay, Bob! Time to go to the beach!
Complex 1- 3+250m
Complex 2- 2+31 DU
Complex 3- 3+10 Ring Dips (prioritized dips with time running out)
MHR: 180bpm
Looking at the other posts, I see I have some work to do on my metabolic days. You guys are amazing!
We’ve got some speed demons for sure!
Any tips on improving Double Under efficiency? Seems that everyone else is blowing through those and I can’t get more than 30 unbroken, and when I finish a set, I’m completely destroyed.
A. 3 plus 90 m. Still struggling with rowing
B. 3 plus DUs. Lots of push ups this week!
C. 4 plus 20. Had to sub step ups for box jumps due to a knee injury that can’t handle the impact and used a blue band to do the dips to keep moving
This was good. I like the scheduled recovery times. Keeps me from procrastinating and felt like this tugged on some weaknesses!
Maybe consider adding rowing into your warm-ups so it doesn’t hurt so bad. 🙂
Good suggestion!
A. 4
B. 4+40
C. 4+20 did 2 for 1 bar dips for the rings since no rings at globo
Awesome job!
This was awful! So much pain! 🙂
1 – 3+Row
2 – 3 + 7 Push ups – hard a really hard time with DU as my shoulders were toast and my legs were tired.
3 – 4 + 18 BJ – Did 10 Bench dips instead of ring dips.
Great job, Janelle!
Only had time for first two….
3+350+4 thrusters
3+25du’s
Great workout, not sorry to miss the ring dips though after the push-ups though.
So much pressing!
If I don’t have rings or bars for dips, should I do bench/box dips or do the push press from fitness?
Either would work!
A. 4
B. 4+ 40
C. 4+ 8
All Rx.
Nice!
A. 4 + 4
Erg screen was broken, so had to guess the time. Also had to do DB thrusters (40 lbs each) since the rack is at the opposite end of the gym.
B. 4 + 10 Rx
C. 5 + 7
No rings, so substituted with a rack dip station.
Great workout!