WOD Blog

Mon, Oct 16 2017

Wed, Nov 15, 2017 at 6:30pm Trainer meeting
Fri, Feb 16, 2018 at 6:30pm Potluck
Sat, Apr 14, 2018 at 8:00am 3rd Annual New You Challenge Orientation
Fri, Jun 29, 2018 at 6:30pm Ariel and Colin's Going Away Party at Jill and Mike's: Bring outside seating and a dish to share. Send off our beloved Phillips!
Sat, Oct 13, 2018 at 8:30am The CFN Triathlon Toledo: Super fun family event. As competitive as you make it. Scalable version for your level of fitness. Don't swim? We will be having a kick Board version as well.
Most Recent Benchmark:
Baseline on Sep 25, 2018 (517 days ago)
Cardio: 14018 SHRED14183 RX

14018 SHRED


Cardio: Time
Skill:
4 timed attempts max L sit hold

WOD: For Time

(UNLIKE last time, there is a 14 MIN TIMECAP, so scale accordingly.)

RX:
30 Wall ball shots, 20/14#
Row 500 (or run 400)
30 DU's
30 Burpees
30 DU's
Row 500 (or run 400)
30 Wall ball shots

Intermediate:
20 WBS, 14/10#
Row 500
30 DU's
20 Burpees
30 DU's
Row 500
20 WBS

Beginner:
20 WBS, 10/8#
Row 300 m
30 single skips
15 burpees
30 single skips
Row 300 m
20 WBS

100% 0%
TodayAll Time

Alethean/a  Nice work!
Alex S20:36 Rx 20# WB
Michaela15:21  Jump rope singles, wallballs to black, puke bucket :(
Jo12:55  jump rope singles x2, low wall balls, 400's
TimNo show  Not Rx
CamilleNo show  Not Rx
Kimberly KNo show  Not Rx

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