Burpee Challenge
Day 58
A New Look!
We will be launching a new website soon! If you are a member of our gyms, you will have free access to the workouts. If not, you will need to become an 'online member.' It requires a log-in and password. We will be sending these out to all of our members this week.
Best of luck to Joe O this weekend competing in the Garage Games in Massachusetts!
ADVANCED
MFRT:
3 Rds
Forward Lunges 8-10/leg @ 2011
Rest 10 sec
Sit Ups x 25
Rest 30 sec
Training:
"Quilted - ADV"
10 Min/AMRAP
10 FRSQ
10 Box Jumps 20"
100 Singles
FIRE-BREATHER
MFRT:
3 Rds
Russian Step Up 20" 8-10/leg @ 2011
Rest 10 sec
K2E x 15
Rest 30 sec
Training:
"Quilted"
10 Min/AMRAP
5 Power Cleans TnG
5 Box Jumps 32/24"
20 Double Unders
Post loads, rounds and thoughts to comments.
Training Notes:
Forward Lunge/Russian Step Up - Use plates, KBs, DB, etc to load
Power Cleans TnG - Challenging
K2E - No Kip if possible
Posts
20 comments:
Good Luck Joe!!!
Also, wanted to agree with Theresa's post from yesterday...
Awesome job Kelli & Amanda! Very strong!!
Great....Friday (not sat.) morning.
Challenging wod today no doubt.
Used 165 and got 6 rounds plus 6.
Unbroken on the first 3 rounds, broke up the 4th 2/3, the 5th 1/4 and got the 6th unbroken.
Go getm' Joey O.!!! That is awesome your heading up that way!! Can't wait to hear about it!
Also, have fun at the Peddle Paddle Run Steve M. This is an event put on by my school.
We should ALL try and do it next year. It's a 6 mile bike ride, 1.5 mile kayak, and a 2.2 mile run. We will represent!!
Also it's not to late to register for tomorrow morning, as long as you have a kayak ( I have one if someone would like to borrow it)
As always, graet seeing everyone this morning!
FB: MFRT 25lb,25,35...the last round was really heavy, had to do 5 then 3 and I didn't finish my last set of K2E.
WOD: 105lbs 6 rounds +3...the first couple rounds were unbroken then I did 3/2.
Cashout:43 burpees (we did 15 in the warmup).
My ass is officially whooped! Tough week but I have to mention that I love the new programming! It's nonstop and I feel like I'm getting so much out of it(not that I didn't before..lol)and on a lighter note with all these squats, DL, lunges, and stepups...you'll be able to bounce quarter's off of our asses!!LOL. Have a great weekend everyone:) Dennis, thanks for your help!
Here's the wods for Joey O @ the garage games.
Gonna crush it!!!!
1. “The Lark”
3 Rounds for time of:
16 Power Cleans (Rx:155/105) (Scaled: 115, 80)
600 meter Run
2. “OHS/MU”
A. Establish a 1 rep max Overhead Squat in 3 minutes
B. Complete as many reps as possible of Muscle ups (Scaled: Pull ups) in 3 minutes
1 point will be awarded for every pound on the OHS and 5 points will be awarded for every muscle up completed. Your score is the total of both.
3. “Floater”
30 meter Prowler Push
30 meter Sprint
5/4 Very High Box Jumps
30 meter Sprint
30 meter Prowler Push
DAY TWO
4. “Row/Sandbag”
5 Rounds for time of:
Descending Row (500-400-300-200-100 meters)
30/20 Push ups
100 meter Sandbag Carry
Descending Double unders (50-40-30-20-10)
5. ”The Chipper”
20 Toes through Rings
30 Thrusters (95, 65)
40 Burpees to Target
50 Box Jumps (24, 20)
Have to agree on the programming note, tho i only did 3 days this week-awesome WOD's!!
MRFT: 10/25/35, FB WOD: 95 lbs, 4 rds, +5 +2, Dbl Unders killed me as usual, gotta get rid of that single in between, hav a great w/e all, and GO Joey O !!
MRFT: 5,20,25
WOD- FB: 85lb.. 5rounds+5+5+17 (so close to 6!!) the DUs really killed me. I need to get better at them!
Awesome job 9:30. It was gross out but a great sweat!
Good luck Joe!!
Joey - Mad respect for your dedication and commitment over the past many months, not to mention the balls to head up there as our lone soldier. Win, lose or draw you will leave smarter and stronger than before. This being said, kill it!!
P.S. Mark and I will trade you an Opeth t-shirt for some killer CF swag.
Good luck, Joe! You're gonna crush it! Have fun! :)
Oh, hell yeah, KRISTI!!! :) Congratulations on your Muscle Ups!!!
Congrats Kristi!!!
Congrats Kristi!!!! Hell yeah!
Hooray Kristi!!!! So happy for you! Can't wait to see the video!!!
Long time coming Kristi!! Congrats!!!!
Hooray kristi!!!! Congrats girl!!!!! :)
You guys are awesome. Really appreciate the kind words and encouragement! I'm definitely going to use it this weekend to hang in there! Just got here, shitty drive in shittier weather haha but off to hit whole foods because they have RAW MILK yeah!
Yippee!!!!!!! I finally did it, I got my muscle up. I can't thank everyone enough for all the support and of course putting up with my anger issues with muscle ups. haha. Special thanks to Russ, Nick, Mark, Justin, Michelle - and again the whole gym. Yahoo.
MFRT: 15lbs, 25lbs, 25lbs
K2E: 10, 8, 7
WOD: 115 lbs, 28" box jumps: 6 rds, 3 reps
Tough wod today did 10 lbs then 15 lbs for step ups w 8 k2e as close to no Kip as possible. Hard to stop the Kip! Then I did 105 for 6 rounds plus 3 with a 28" box. First 2 rounds of cleans unbroken, then broke up in 3's and 2's until the end. Most of du's also unbroken. Good wod!
Good luck this weekend Joe!!!!! And have tons of fun! :)
KRISTI Congrats on Your MU!!!!!!!!!!!!!!
So happy for you, saw your video today , you look awesome.
Joe, kick ass tomorrow, you have worked so hard over the past year and have so much respect for you determination. I Know you will do great, so proud of you.
Great morning with the 6:30 am crew, tough wod and deceiving.
Cleans 135
32 Box
10 DU
6RDs
combo fb MFRT: 75(10), 90(8), 106(8)
adv wod: 95lb, 2 + 5
felt good for mfrt then like crap
MFRT:
10lb
K2E 11/9/8
Training:
6rds
85lb, 20", 20 DU
3 rds DUs unbroken
Should've done the 24". Goat.
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