01-16-14

3:45 – CrossFit Kids
4:30 – Make up WOD
5:30 – Yoga

 

Open Prep Optional:

1)–On the min every min for 17 min

Odd- Row for cal

Even- Rest

2)–4×15 GHD Back Extensions

3)–5×1 Complex. 1 Strict Muscle up, 2 Dips, 10 Second hold at top

4)–4×10 Ring Push Ups (take as long as needed between sets)

10 Responses

  1. Hayden Brandt

    Weight 65
    Rounds 5

  2. Lindsay Carlson

    Strength: 5 x 3 Front Squats at 75% 1 Rep Max (120#)

    For Time:
    30 One Arm Dumbell Thrusters (55#/35#)
    2 15′ Rope Climbs
    20 One Arm Dumbell Thrusters (55#/35#)
    2 15′ Rope Climbs
    10 One Arm Dumbell Thrusters (55#/35#)
    2 15′ Rope Climbs
    ** alternate arms every five reps

    8:39 RX

  3. Lindsay F

    500 m row-1:59
    JT-12:35, HSPU on box, green band ring dips, knee push-ups

    I keep testing Corey’s statement, “Bad things happen when you miss CrossFit.” I have yet to prove her wrong because JT‚Ķouch. Holy lost upper body strength Batman!

  4. Shane

    For the record, I worked out today :) So, yea.. it wasn’t a typical WOD workout, but I was tired at the end — does that count?

  5. Kristin Bodeen

    500m row 2:23
    JT 10:59

  6. Alyssa

    Helena Crossfit
    Snatch 5×5 55#
    WOD: 1000m row buy in
    5 rounds
    20 wall balls
    10 SDLHP #55
    *13:39

    BMCF WOD
    17 min EMOM
    row for cal on odd min
    total cal: 124

    • russelo

      Good work! looks like you were the only one to do the wod today!

  7. Shauna

    500M Row 1:45
    JT: 9:10

  8. Angela P

    JT
    500 M row – 1:57
    JT – 8:57

    What’s with the 57 today?

  9. Austin Oja

    6×4 full snatch
    Ring dip 5×5
    Hold top dip position 5 by 10 seconds
    GHD back extensions 4 x 15