1 of 3
1
Monday, June 9th, 2014 - Row, Burpees
Posted: 08 June 2014 05:23 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9876
Joined  2007-01-08

MONDAY 140609

3 rounds for time of:
Row 15 calories
10 burpees

Jump over the rower on each rep of the burpee.

Post time to comments.

The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

 Signature 

Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

Profile
 
 
Posted: 09 June 2014 05:11 AM   [ Ignore ]   [ # 1 ]
Moderator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  2735
Joined  2007-10-02

Big Dawgs
As Rx’d

Pack
3 rounds
12-calorie row
10 burpees (jump over the rower)

Pups
3 rounds
10-12-calorie row
5-10 burpees (no jump over the rower)

 Signature 

“I may be old, but I’m spry.”
Kramer, Seinfeld (1993)

“And in jazz, every moment is a crisis and you bring all your skill to bear on that crisis.” Wynton Marsalis

“This is punk rock, b@#%h - I’m a spectacle.”
(hed) pe, Represent (2004)

M/49/5’6”/161#

Profile
 
 
Posted: 09 June 2014 05:55 AM   [ Ignore ]   [ # 2 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3589
Joined  2013-07-26

Morning all,no rower today maybe actual rowing in kayak will work grin We are in Idaho right now at the southern end lake Coure D Alene . olypowergal
is doing circuits as a type this. Man it beautiful here. We just had 5 deer. In front yard 4 does and 1buck.Awesome.everyone have a great day wink

 Signature 

M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

Profile
 
 
Posted: 09 June 2014 06:29 AM   [ Ignore ]   [ # 3 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  186
Joined  2014-01-13

I feel like this is going to be a really short workout.

 Signature 

35/m/6’2”/170

Profile
 
 
Posted: 09 June 2014 06:44 AM   [ Ignore ]   [ # 4 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  270
Joined  2013-09-14

WU: DIPS 3 / 25 SIT UPS
    DIPS 3 / 25 SIT UPS
    DIPS 3

WOD: 4 ROUNDS OF
 
      25 DUMBBELL SWINGS (50 LBS)
      25 BOX JUMPS (24”)

      18:22

 Signature 

M/44/6´/185
CF since 08/01/2013

Profile
 
 
Posted: 09 June 2014 07:38 AM   [ Ignore ]   [ # 5 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  69
Joined  2014-06-02

WU
2 rounds of 10 reps of
Samson Stretch - each side
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

WOD
3 Sets
60 SSHP 20#
5 Burpees

Time: 11:56 - I may need a nap… or a coma…

Profile
 
 
Posted: 09 June 2014 07:53 AM   [ Ignore ]   [ # 6 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  362
Joined  2010-11-20

AS Rx’d
3 rounds for time of:
Row 15 calories
10 burpees
1:24/1:39/1:43

Total time 4:47

 Signature 

M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

Profile
 
 
Posted: 09 June 2014 07:54 AM   [ Ignore ]   [ # 7 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1563
Joined  2009-06-24

Thrusters, V Ups, Wall Balls

Before: 500m row, 2x10 ea: lunges (ea leg), pushups, 35# KBS

10 strict dead hangs

MOW: 3x30 sec ring support L sit holds. Got the first one, second was about :20 L sit :10 knee raise, and third was probably :20 knee raise hold

S/T: back squats
45x5, 135x5, 165x3
185x10, 185x10, 195x10, 205x10

4 RFT
15 thrusters 85#
12 V ups
10 wall balls
9:29

 Signature 

The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

Profile
 
 
Posted: 09 June 2014 08:14 AM   [ Ignore ]   [ # 8 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  521
Joined  2014-05-18
OPG57 - 09 June 2014 05:55 AM

Morning all,no rower today maybe actual rowing in kayak will work grin We are in Idaho right now at the southern end lake Coure D Alene . olypowergal
is doing circuits as a type this. Man it beautiful here. We just had 5 deer. In front yard 4 does and 1buck.Awesome.everyone have a great day wink

Sounds awesome OPG.  Haven’t ever been to that part of Idaho, but I was in Boise two months ago.  After travelling to almost all of the lower 48 states, Idaho is one of the few places that I would leave NC and move to.  Hope you all enjoy your time there.

 Signature 

2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

Profile
 
 
Posted: 09 June 2014 08:19 AM   [ Ignore ]   [ # 9 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  521
Joined  2014-05-18
sbburris - 09 June 2014 06:29 AM

I feel like this is going to be a really short workout.

That usually means that tomorrow’s is going to be awful.

 Signature 

2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

Profile
 
 
Posted: 09 June 2014 08:42 AM   [ Ignore ]   [ # 10 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  148
Joined  2014-05-09

WU - 7 rounds of: 10 jj,8 ghd sit ups, 6 band assisted deadhang pull ups,4 hrpu TT= 7’55”
WOD - 3 rounds for time of: 15 SDLHP 45# and 10 burpees TT= 5’51”
$out - 12,10,8,6 HSPU near vertical TT =3’23” then mowed my yard

 Signature 

If you want to know who your friends are, get yourself a jail sentence.  -Bukowski

M/43/6’/200

Profile
 
 
Posted: 09 June 2014 09:19 AM   [ Ignore ]   [ # 11 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  696
Joined  2011-08-28

140609

3 rounds for time of:
Row 15 calories
10 burpees

Jump over the rower on each rep of the burpee.

Post time to comments.

Time: 5:56 as Rx’ed

Preceeded with shoulder press;
70x5
90x5
110x5
120x5

 Signature 

M 52/5’10”/180

Profile
 
 
Posted: 09 June 2014 09:25 AM   [ Ignore ]   [ # 12 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  452
Joined  2012-09-24

Did Friday’s WOD, scaled

4 rounds for time of:
Run 400m with 40lb sand bag
65lb thrusters, 15 reps

14:29

 Signature 

M/34/5’ 10”/182#

Profile
 
 
Posted: 09 June 2014 10:31 AM   [ Ignore ]   [ # 13 ]
Terrier
RankRankRankRank
Total Posts:  68
Joined  2012-12-07

Did scaled version from http://www.customwod.com

Complete 3 rounds of the following as fast as you can:

1. Sumo deadlift high pull 8 Reps with 16 Kgs / 35 lbs
2. Burpee 4 Reps

Time: 5:12

Profile
 
 
Posted: 09 June 2014 11:33 AM   [ Ignore ]   [ # 14 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  754
Joined  2009-06-02

Pack
4 rounds for time of:
400-meter run
65-lb. thruster, 15 reps

12’27 hot in phx

 Signature 

M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

Profile
 
 
Posted: 09 June 2014 11:51 AM   [ Ignore ]   [ # 15 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  829
Joined  2012-07-04

Recon Ron, 5 pull-ups: 2-2-1

 Signature 

M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

Profile
 
 
   
1 of 3
1