Mon, Aug 17 2015
|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.)
Programmed: Tue,Sep25,2018 Fri,Sep9,2016 Thu,Jan14,2016 Mon,Aug17,2015 Thu,Jul17,2014 Wed,Jul16,2014 Mon,Jul7,2014 Mon,Jun16,2014
|Casey Mil||5:22 Rx|| 11th 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|| 6th |
|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|| 4th |
|Zack||5:16 baseline || 14th 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|
|Leila||7:20 || Mod, s2|