20 Rounds For Quality, Rounds 6-15 with 20 lb. weight vest
10 Push-ups
15 Squats
20 Rounds For Quality:
15 Sit-ups
15 Lunges
20:00 row: 4448m, 2:14.8/500m
Every 0:12 for 10 minutes of:
1 Strict Pull-up with 20 lb. weight vest
Every 0:12 for 10 minutes of:
1 Strict Pull-up
100 Total
20:00 row: 4377m, 2:17.0/500m
Don't Weaken Score: 121,609 pts.
Tuesday, April 28, 2020
Monday, April 27, 2020
200427
20 Rounds For Quality:
10 Push-ups
15 Squats
20 Rounds For Quality:
15 Sit-ups
15 Lunges
10 Push-ups
15 Squats
20 Rounds For Quality:
15 Sit-ups
15 Lunges
20:00 row: 4402m, 2:16.3/500m
Every minute for 5 minutes
5 pull-ups
Every minute for 10 minutes
5 pull-ups, 20 lb vest
Every minute for 5 minutes
5 pull-ups
100 Pull-ups Total
20:00 row: 4425m, 2:15.5/500m
Don't Weaken Score: 117,043 pts.
Every minute for 5 minutes
5 pull-ups
Every minute for 10 minutes
5 pull-ups, 20 lb vest
Every minute for 5 minutes
5 pull-ups
100 Pull-ups Total
20:00 row: 4425m, 2:15.5/500m
Don't Weaken Score: 117,043 pts.
Labels:
CrossFit,
Don't Weaken
Sunday, April 26, 2020
200426
Bike: Grant River Recreation Area
Distance: 39.38 miles
Time: 2:29:51. 15.8 mph avg.
Elevation Gain: 2449 ft.
Distance: 39.38 miles
Time: 2:29:51. 15.8 mph avg.
Elevation Gain: 2449 ft.
Labels:
Bike Ride - Road
Friday, April 24, 2020
200424
20 Rounds For Quality:
10 Push-ups
15 Squats
20 Rounds For Quality:
15 Sit-ups
15 Lunges
1 Mile Run
Time: 7:40
Every 0:12 for 20 minutes:
1 Strict Pull-up
100 total
1 Mile Run
Time: 7:45
10 Push-ups
15 Squats
20 Rounds For Quality:
15 Sit-ups
15 Lunges
1 Mile Run
Time: 7:40
Every 0:12 for 20 minutes:
1 Strict Pull-up
100 total
1 Mile Run
Time: 7:45
10 Rounds for Time of:
Row 500m
30 Russian Kettlebell Swings, 1 pood
Time: 32:12
Don't Weaken Score: 112,447 pts.
Row 500m
30 Russian Kettlebell Swings, 1 pood
Time: 32:12
Don't Weaken Score: 112,447 pts.
Labels:
CrossFit,
Don't Weaken
Thursday, April 23, 2020
200423
20 Rounds For Quality:
10 Push-ups
15 Squats
20 Rounds For Quality:
15 Sit-ups
15 Lunges
20:00 row: 4399m, 2:16.3/500m
20 Rounds for Time of:
5 Pull-ups
15 Russian Kettlebell Swings, 1 pood
Time: 16:30
20:00 row: 4363m, 2:17.5/500m
Don't Weaken Score: 108,057 pts.
10 Push-ups
15 Squats
20 Rounds For Quality:
15 Sit-ups
15 Lunges
20:00 row: 4399m, 2:16.3/500m
20 Rounds for Time of:
5 Pull-ups
15 Russian Kettlebell Swings, 1 pood
Time: 16:30
20:00 row: 4363m, 2:17.5/500m
Don't Weaken Score: 108,057 pts.
Labels:
CrossFit,
Don't Weaken
Wednesday, April 22, 2020
200422
20 Rounds For Quality:
10 Push-ups
15 Squats
20 Rounds For Quality:
15 Sit-ups
15 Lunges
1 Mile Run
Time: 8:21
Every 0:12 for 20 minutes:
1 Strict Pull-up
100 total
1 Mile Run
Time: 8:01
Then:
Row: Half Marathon (21,097m)
Time: 1:32:26.6, 2:11.5/500m
Don't Weaken Score: 102,605 pts.
10 Push-ups
15 Squats
20 Rounds For Quality:
15 Sit-ups
15 Lunges
1 Mile Run
Time: 8:21
Every 0:12 for 20 minutes:
1 Strict Pull-up
100 total
1 Mile Run
Time: 8:01
Then:
Row: Half Marathon (21,097m)
Time: 1:32:26.6, 2:11.5/500m
Don't Weaken Score: 102,605 pts.
Labels:
Don't Weaken,
Random
Monday, April 20, 2020
200420
Tuesday 200414
Deadlift 7-7-7-7-7-7-7 reps
Warm-up 20:00 row: 4518m, 2:12.8/500m
Cool-down 20:00 row: 4296m, 2:19.6/500m
Don't Weaken Score: 95,265 pts.
Deadlift 7-7-7-7-7-7-7 reps
Warm-up 20:00 row: 4518m, 2:12.8/500m
Cool-down 20:00 row: 4296m, 2:19.6/500m
Don't Weaken Score: 95,265 pts.
Labels:
CrossFit,
Don't Weaken
Sunday, April 19, 2020
200419
Row: 14,292m
Time: 1:05:07
Bike: M-Hill x 1.5
Distance: 18.80 miles
Time: 1:07:52. 16.7 mph avg.
Elevation Gain: 947 ft.
Don't Weaken Score: 93,503 pts.
Time: 1:05:07
Bike: M-Hill x 1.5
Distance: 18.80 miles
Time: 1:07:52. 16.7 mph avg.
Elevation Gain: 947 ft.
Don't Weaken Score: 93,503 pts.
Labels:
Bike Ride - Road,
Don't Weaken
Saturday, April 18, 2020
200418
20 Rounds For Quality:
10 Push-ups
15 Squats
20 Rounds For Quality:
15 Sit-ups
15 Lunges
10:00 row: 2260m, 2:12.7/500m
20 Rounds for Time of:
5 Pull-ups
15 Russian Kettlebell Swings, 1 pood
Time: 19:07
10:00 row: 2173m, 2:18.0/500m
Mountain Biking at Hirsch Farm
Distance: 3.43 Miles
Time: 37:06. 5.6 mph avg.
Elevation Gain: 346 ft.
Don't Weaken Score:
90,645 pts.
10 Push-ups
15 Squats
20 Rounds For Quality:
15 Sit-ups
15 Lunges
10:00 row: 2260m, 2:12.7/500m
20 Rounds for Time of:
5 Pull-ups
15 Russian Kettlebell Swings, 1 pood
Time: 19:07
10:00 row: 2173m, 2:18.0/500m
Mountain Biking at Hirsch Farm
Distance: 3.43 Miles
Time: 37:06. 5.6 mph avg.
Elevation Gain: 346 ft.
Don't Weaken Score:
90,645 pts.
Labels:
Bike Ride - Mountain,
CrossFit,
Don't Weaken
Thursday, April 16, 2020
200416
Row 60 minutes
13,085m, 2:07.5/500m
Don't Weaken Score:
85,984 pts.
13,085m, 2:07.5/500m
Don't Weaken Score:
85,984 pts.
Labels:
Don't Weaken,
Random
Wednesday, April 15, 2020
200415
20 Rounds For Quality:
10 Push-ups
15 Squats
20 Rounds For Quality:
15 Sit-ups
15 Lunges
1 Mile Run
Time: 8:09
Every 12 Seconds for 20 minutes:
1 Strict Pull-up
100 total
1 Mile Run
Time: 8:09
20 Rounds for Time of:
500 meter row
30 Russian Kettlebell Swings, 1 pood
Time: 1:06:02
10 Push-ups
15 Squats
20 Rounds For Quality:
15 Sit-ups
15 Lunges
1 Mile Run
Time: 8:09
Every 12 Seconds for 20 minutes:
1 Strict Pull-up
100 total
1 Mile Run
Time: 8:09
20 Rounds for Time of:
500 meter row
30 Russian Kettlebell Swings, 1 pood
Time: 1:06:02
Don't Weaken Score: 83,366 pts.
Labels:
CrossFit,
Don't Weaken
Tuesday, April 14, 2020
200414
Saturday 200411
SYLB Workout 2
SYLB Workout 2
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time: 7:04
Scaled to 2-1 single unders.
Warm-up 20:00 row: 4547m, 2:11.9/500m
Cool-down 20:00 row: 4436m, 2:15.2/500m
Don't Weaken Score: 77,046 pts.
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time: 7:04
Scaled to 2-1 single unders.
Warm-up 20:00 row: 4547m, 2:11.9/500m
Cool-down 20:00 row: 4436m, 2:15.2/500m
Don't Weaken Score: 77,046 pts.
Labels:
CrossFit,
Don't Weaken
Monday, April 13, 2020
200413
Saturday 200404
SYLB Workout 1
Complete as many rounds as possible in 10 minutes of:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 35-lb. DB ♂ 50-lb. DB
5 Rounds + 10 squats + 9 snatches + 10 push-ups.
Warm-up 20:00 row: 4511m, 2:13.0/500m
Cool-down 20:00 row: 4370m, 2:17.2/500m
Don't Weaken Score: 74,845pts.
SYLB Workout 1
Complete as many rounds as possible in 10 minutes of:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 35-lb. DB ♂ 50-lb. DB
5 Rounds + 10 squats + 9 snatches + 10 push-ups.
Warm-up 20:00 row: 4511m, 2:13.0/500m
Cool-down 20:00 row: 4370m, 2:17.2/500m
Don't Weaken Score: 74,845pts.
Labels:
CrossFit,
Don't Weaken
Saturday, April 11, 2020
200411
20 Rounds For Quality:
10 Push-ups
15 Squats
1 Mile Run
Time: 8:26
Every 2 Minutes for 20 minutes:
10 pull-ups
100 total
1 Mile Run
Time: 8:18
Row 60 minutes
13,086m, 2:17.5/500m
Don't Weaken Score: 72,829 pts.
10 Push-ups
15 Squats
1 Mile Run
Time: 8:26
Every 2 Minutes for 20 minutes:
10 pull-ups
100 total
1 Mile Run
Time: 8:18
Row 60 minutes
13,086m, 2:17.5/500m
Don't Weaken Score: 72,829 pts.
Labels:
CrossFit,
Don't Weaken
Friday, April 10, 2020
200410
20 Rounds For Quality:
10 Push-ups
15 Squats
10:00 Row: 2232m, 2:14.4/500m
Every Minute for 20 minutes:
5 pull-ups
100 total
10:00 Row: 2227m, 2:14.7/500m
10 Rounds for Time of:
30 Russian Kettlebell Swings, 1 pood
15 lunges
Time: 16:43
10:00 Row: 2204m, 2:16.1/500m
Don't Weaken Score: 68,291 pts.
10 Push-ups
15 Squats
10:00 Row: 2232m, 2:14.4/500m
Every Minute for 20 minutes:
5 pull-ups
100 total
10:00 Row: 2227m, 2:14.7/500m
10 Rounds for Time of:
30 Russian Kettlebell Swings, 1 pood
15 lunges
Time: 16:43
10:00 Row: 2204m, 2:16.1/500m
Don't Weaken Score: 68,291 pts.
Labels:
CrossFit,
Don't Weaken
Wednesday, April 8, 2020
200408
20 Rounds For Quality:
10 Push-ups
15 Squats
10:00 Row: 2211m, 2:15.0/500m
Every 0:12 for 20 minutes:
1 Strict Pull-up
100 total
10:00 Row: 2205m, 2:16.3/500m
Then:
Row: Half Marathon (21,097m)
Time: 1:37:58.1, 2:19.3/500m
Don't Weaken Score: 64,159 pts.
10 Push-ups
15 Squats
10:00 Row: 2211m, 2:15.0/500m
Every 0:12 for 20 minutes:
1 Strict Pull-up
100 total
10:00 Row: 2205m, 2:16.3/500m
Then:
Row: Half Marathon (21,097m)
Time: 1:37:58.1, 2:19.3/500m
Don't Weaken Score: 64,159 pts.
Labels:
CrossFit,
Don't Weaken
Tuesday, April 7, 2020
200407
20 Rounds For Quality:
10 Push-ups
15 Squats
10:00 Row: 2222m, 2:15.0/500m
Every Minute for 20 minutes:
5 pull-ups
100 total
10:00 Row: 2201m, 2:16.3/500m
10 Rounds for Time of:
30 Russian Kettlebell Swings, 1 pood
15 lunges
Time: 16:43
10:00 Row: 2209m, 2:15.8/500m
10 Rounds for Time:
30 Russian Kettlebell Swings, 1 pood
30 Sit-ups
Time: 23;32
10:00 Row: 2222m, 2:15.0/500m
Bike: M-Hillx1.5
Distance: 18.81 miles
Time: 1:06:49. 16.9 mph avg.
Elevation Gain: 947 ft.
Don't Weaken Score: 57,457 pts.
10 Push-ups
15 Squats
10:00 Row: 2222m, 2:15.0/500m
Every Minute for 20 minutes:
5 pull-ups
100 total
10:00 Row: 2201m, 2:16.3/500m
10 Rounds for Time of:
30 Russian Kettlebell Swings, 1 pood
15 lunges
Time: 16:43
10:00 Row: 2209m, 2:15.8/500m
10 Rounds for Time:
30 Russian Kettlebell Swings, 1 pood
30 Sit-ups
Time: 23;32
10:00 Row: 2222m, 2:15.0/500m
Bike: M-Hillx1.5
Distance: 18.81 miles
Time: 1:06:49. 16.9 mph avg.
Elevation Gain: 947 ft.
Don't Weaken Score: 57,457 pts.
Labels:
Bike Ride - Road,
CrossFit,
Don't Weaken
Monday, April 6, 2020
200406
2-hour row: 26,146m, 2:17.6/500m
Don't Weaken Score: 51,387 pts.
Don't Weaken Score: 51,387 pts.
Labels:
Don't Weaken,
Random
Sunday, April 5, 2020
Saturday, April 4, 2020
200404
"Slow Murph"
20 Rounds For Quality:
10 Push-ups
15 Squats
1 mile run: 8:11
Every Minute for 20 minutes:
5 pull-ups
100 total
1 mile run: 8:09
Then:
45:00 row: 10,050m, 2:14.3/500m
20 Rounds For Quality:
10 Push-ups
15 Squats
1 mile run: 8:11
Every Minute for 20 minutes:
5 pull-ups
100 total
1 mile run: 8:09
Then:
45:00 row: 10,050m, 2:14.3/500m
Don't Weaken Score: 46,157 pts.
Labels:
CrossFit,
Don't Weaken
Friday, April 3, 2020
200403
"Slow Murph"
20 Rounds For Quality:
10 Push-ups
15 Squats
1 mile run: 8:45
Every Minute for 20 minutes:
5 pull-ups
100 total
1 mile run: 8:21
Then:
Row: Half Marathon (21,097m)
Time: 1:35:57.1, 2:17.8/500m
1 mile run: 9:11
10 Rounds for Time of:
30 Russian Kettlebell Swings, 1 pood
15 lunges
Time: 17:05
1 mile run: 8:50
Don't Weaken Score: 42,227 pts.
20 Rounds For Quality:
10 Push-ups
15 Squats
1 mile run: 8:45
Every Minute for 20 minutes:
5 pull-ups
100 total
1 mile run: 8:21
Then:
Row: Half Marathon (21,097m)
Time: 1:35:57.1, 2:17.8/500m
1 mile run: 9:11
10 Rounds for Time of:
30 Russian Kettlebell Swings, 1 pood
15 lunges
Time: 17:05
1 mile run: 8:50
Don't Weaken Score: 42,227 pts.
Labels:
CrossFit,
Don't Weaken
Thursday, April 2, 2020
200402
13 Rounds for Quality:
10 burpees
30:00 row: 6519, 2:18.0/500m
10 Rounds for Time:
30 Russian Kettlebell Swings, 1 pood
30 Abmat Sit-ups
Time: 23:00
Mountain Biking at Hirsch Farm
Distance: 3.08 Miles
Time: 34:37. 5.3 mph avg.
Elevation Gain: 314 ft.
30:00 row: 6743, 2:13.4/500m
Don't Weaken Score: 34,569 pts.
10 burpees
30:00 row: 6519, 2:18.0/500m
10 Rounds for Time:
30 Russian Kettlebell Swings, 1 pood
30 Abmat Sit-ups
Time: 23:00
Mountain Biking at Hirsch Farm
Distance: 3.08 Miles
Time: 34:37. 5.3 mph avg.
Elevation Gain: 314 ft.
30:00 row: 6743, 2:13.4/500m
Don't Weaken Score: 34,569 pts.
Labels:
Bike Ride - Mountain,
CrossFit,
Don't Weaken
Wednesday, April 1, 2020
200401
10 Rounds for Quality of:
10 Push-ups
30 sit-ups
10 Push-ups
30 sit-ups
30:00 row: 6751m,m 2:13.3/500m
Every Minute for 20 minutes:
5 pull-ups
100 total
30:00 row: 6736m, 2:13.6/500m
Mountain Biking at Moundview Park and Knollwood Park with Walter
Distance: 8.71 miles
Time: 1:18.37. 8.2 mph avg.
Elevation Gain: 431 ft.
30:00 row: 6531, 2:17.8/500m
Don't Weaken Score: 29,897 pts.
Every Minute for 20 minutes:
5 pull-ups
100 total
30:00 row: 6736m, 2:13.6/500m
Mountain Biking at Moundview Park and Knollwood Park with Walter
Distance: 8.71 miles
Time: 1:18.37. 8.2 mph avg.
Elevation Gain: 431 ft.
30:00 row: 6531, 2:17.8/500m
Don't Weaken Score: 29,897 pts.
Labels:
Bike Ride - Mountain,
CrossFit,
Don't Weaken
Subscribe to:
Posts (Atom)