A. 10 minutes to establish your Max Effort Broad Jump
B. For time:
1000M Row or 800M Run
5 Rounds
15 x Pull-ups
15 x Wallballs 20lb/14lb
15 x Walking Overhead Lunges 45lb/25lb
1000M Row or 800M Run
C. 3 x 15 GHD Sit-ups
-Post results under comments
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Heathers hair shows the power she generated generated on this thruster!
Is yesterday’s picture the background for today’s picture?
Very observant Nate.
27:10 (i think) with jumping pullups, 25lb lunges for three rounds.
24:42 pull ups with a black band and 25 lb lunges.
Broad Jump – 9’6″
WOD – 29:58
This one kicked my butt. Thanks to all for the support and to Alex for reminding me to breathe.
(19:19) I scaled this workout thinking it would be excruciating doing 15 reps instead of 10. I now wish I wouldnt of scaled the reps.
Really good workout. I want to do it again without scaling. Still was a challenge though.
Great workout – a tough one! I did 27:00 , green band, 10#ball, 10# lunges. I rowed 1000 instead of running. Also rowed an extra 1000 and ran 400 for warm-up (trying to burn a little extra). Feeling great now! Gonna be sore tomorrow (thighs)
Steve did 26:31, blue band, 25# lunges, 20# ball. Very tough! one of the hardest he’s done. The last run was tough.
8’10”, not as good as I thought it might be but o’well.
WOD-17:12 Rx, that one looked easier in paper.
16:33 definitely scaled!
400m run
1st set was 15 reps
2nd, 3rd, 4th set 10 reps
last set 15 reps
finish w/ 800m run
No broad jump cuz heel is finally healing so figured wouldn’t be a good idea.
WOD – 22:45 – Rx wt/reps with 800M row. Can tell I took some time off to heal up. Heart and lungs were having trouble. Felt good to get back though.
That was a tough one 21:52. Keep em coming.
Here matt?!
Ok so 16:45 was my time. Should done the 1,000 and 15 tho I could have done it I think.
5’6 broad jump
18:57 : 800 run/ 5 rds 10 -pull ups with green band, -wallballs 10 lbs -lunges 1 rd 25lbs then 4 rds 10 pounds, 800 run
Thanks Matt last week for letting our class practice pull ups. That really helped, I feel like I am finally getting it!!
A TOUGH one! I can’t remember my time (its on the board) I used red band 10lb ball and 10lb lunges and I ran. I felt dizzy and light-headed towards the end. I’ll just say Crossfit members looked fuzzy to me, then I said hello to Ms. Toilet. I felt better about 10 minutes after. Thanks Alex, for keeping focus throughout the workout.
31:20 tough one!
24:12
1000m row x 2
Blue band
10# med ball
25# lunges
5’4″ ? broad jump
24:45 black band, 10#ball, 10#plate at chest
7’8″ Broad jump (I think without my ankle issues could have been much better. I felt myself pushing off mostly my good foot.)
23:44 Rx with 1000m rows due to, again, ankle. I wish I could have ran this one. I think it would have improved my time. Oh yeah, f*** wall balls!
Broad Jump: 5’9″
WOD: 21:06 (2x 800m, 5x 15 Pull Ups (blue band), 15 Wall Balls (10lb), 15 Walking Lunges (25lb))
3×15 GHD Situps
Modified WOD (dumb injuries knee)
800m bike on airdyne
5 rounds
15 pull ups
15 wall ball shots
15 situps
15 pushups
800m bike
Time: 15:40
1 minute break the continued 5 more rounds
Total time 27:40 (felt like death afterwards)
Plus 30 hand stand presses and 5 hand stand walking max distance.
7′ 7″ broad jump, 27:06 WOD
Looong WOD! I scaled but shoulda scaled more. Thanks Matt, Staci, Jaclyn(sp?), & Kirk for pushing me to finish!! Really good considering ankle issues.