At Home Workout
Tue, Sep 25 2018
|Happy Birthday Hannah R|
|Metcon: Baseline||Other Posted Results|
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
|Enrique||4:36 Rx|| 5th 3rds@ 17:12 2rds@10:27|
|Paul R||5:04 Rx|| 7th 2 Rounds 5:04, 14:35 - got stuck on PU|
|Peter||6:35 || kpu/rpu|
|Tina||8:20 || 2 rnd 8:53, 10 pu the rest knee pu, green band|
|Amber T||7'53 / 15:45 || black band some knee pushups mostly not|
|Robert S||8.18/18.22 || 11th green band pull ups|
|Seanna||4:24 Rx|| 1st |
|Sarah Yag||8:21 || 11th Red Band|
|Casey F||6:41 Rx|| |
|Chris M||15:30 Rx|| |
|Jo||5:52 / 12:53 || 8th 2 rnds black band|
|Luke F||3:44 (12:57 3rds) Rx|| 12:57 total 3rds|
|Kimberly||5:43/12:25 || 2 rds|
|Ryley||5:05 Rx|| 8th 3rds @ 17:30 total|
|Penny||6:19, 13:35 || banded PU, some mod push ups|
|Adam (||6:01/13:48 || Mod pull-ups|
|Ryan||20:08 Rx|| 3rds|