We should all feel the same today.
Option A.
Warm Up-
400m run
5 x tire flip with jump
10 x pushups
15 x swing @ 53lbs
20 x back extensions
15 x squats
10 x pullups
5 x box jump @ 30"
Work- Courtesy of Gym Jones
“Those Burpees Suck”
One round for time of:
10 Pull-up
20 KB Swing @ 53#
30 Box Jump @ 24”
40 Push-up
50 Sit-up
60 Burpee
10 Pull-up
Recent Gym Jones results HERE
Option B.
Warm Up-
400m run
20-16-12-8-4 of:
jump rope singles
back extensions
front squats @ 45lbs / 2
Work-
"No Light"
One round for time of:
5 Front Squats @ 65lbs
5 Double Unders
5 Full Situps
-200m run
10 Front Squats @ 95lbs
10 Double Unders
10 Full Situps
-400m run
15 Front Squats @ 115lbs
15 Double Unders
15 Full Situps
-600m run
20 Front Squats @ 135lbs
20 Double Unders
20 Full Situps
-800m run
Post choice of work and time to comments
Option A is confidence inspiring until you hit the burpees. that's where the train wreck occurs and things start to get blurry. I can't remember my time but I think it's on the PR list. Be prepared for a fight.
ReplyDeleteOption B is an experiment in new territory. I have a feeling anyone who does that one will be on the verge of serious mental breakdown. I fully anticipate having to start fending off some demons somewhere around the middle. There is no light at the end of that tunnel until your out of it.
You're
ReplyDeletethey both look horribly nasty as hell
ReplyDeleteHmm.. I need to be done by 5:30. Guess I better get started at 3:00!
ReplyDelete11:27 was my "Those Burpees Suck" time back in April. I bet someone here could do it in less than 10:00 and that anyone who does it will finish in less than 20:00
ReplyDeleteSo, Jake, with 10-15 min warm up and your time somewhere in the middle of that you should be in and out of here in 30-45. See you at 5:00!
I have no idea on option B but would estimate that it could be done in the 15-25 min range.
205, option b, 25:25. Final set of front squat as 12, 4, 4. I pushed everything as hard as I could. Breath sucked, run sucked. Diet bad for past 2 weeks. Apple pie ala mode at lunch...not good.
ReplyDeleteCabana, option a, 12:06
beastmaster, option a, 13:05
after options a
ReplyDeleteEC
cabana and beastmaster
4 rounds X 10
95# push press
KB swings 53#
box jumps
option b
ReplyDelete174. as rx'd. 19:15
had to break the last set of front squats, 13,7
19:18 on option B
ReplyDeleteI had a great time working out with you guys. Thanks for being so kind to an old guy.
Roger-
ReplyDeleteThanks for coming. It was good to meet you and discuss The Shop and Crossfit Topeka's plans for the future. Know that you're welcome to drop by anytime. Only one rule, you can't LET me beat you next time.