| ||Happy Birthday Mike C|
|Metcon: Baseline||Metcon: 15179|
Warm up/skill: Trainer choice
CFN has been doing this baseline over 4 and a half years.
I want athlete buy-in on this baseline today. Don't go into this with a 'this is too easy' mind-set. EACH REP should be quality...not sloppy speed.
In order to make this happen, here's how we're gonna do it.
If you have a sub-5 baseline time, you do this wod as a 3RFT.
If you have a sub-10, 2RFT.
If you've never done the baseline, OR you have to modify any part of it, OR you can do the baseline RX but it might be over 10 minutes, do just 1 round for time.
Please consult your trainer with any questions or if you're unsure how many rounds you should do.
40 air squats
(Trainers please note: Ideally, athletes will be in the 10-12 minute range on this wod. Advise them accordingly. ALSO have them notate have many rounds in the 'notes' section of the WOD Blog score area.)
|0%|| ||0%|Programmed: Tue, Sep 25, 2018 Fri, Sep 9, 2016 Thu, Jan 14, 2016 Mon, Aug 17, 2015 Thu, Jul 17, 2014 Wed, Jul 16, 2014 Mon, Jul 7, 2014 Mon, Jun 16, 2014
|Casey Mil||5:22 Rx|| 12th WOD(5rds)17:05, 24in box, 44#kb, 14#wb|
|Thomas||4:37 Rx|| 16:01 rx wod|
|Hannah R||5:25 Rx|| |
|Dave D||4:42 Rx|| |
|Ryan||4:21 Rx|| 7th |
|Kathy||7:06 baseline mod pushups and black band || WOD= 3rds 11:07 S2 18lb kb, 8lb wall ball|
|Mark||3:53 Rx|| 16:31 Rx skill|
|Jackson||4:34 Rx|| |
|Hooker||Baseline 6:02 || Wod s2 9:???|
|Derek W||4:17 Baseline Rx|| 5th |
|Zack||5:16 baseline || 16th 5 rounds 14:56 S1|
|Beth St||4:56 Rx|| 13:56 Rx|
|Chloe R||6:35 || blue band, mod pu|
|Dan||4:53 Rx|| 21 second PR gain|
|Noelle||4:50 Rx|| 3rd WOD 13:15 RX|
|Kellie||5:51 (mod pull-ups skinny blue band) || WOD: 15:55 RX|
|Leila||7:20 || Mod, s2|
| ||Results Posted: 17|