Simonne
WARMUP
4 Sets of 100m run
10 Double Unders
10 AbMat Sit-ups
5 hand release push-ups
WOD, For Time, with a 15:00 Time Cap:
100 DU, 50 Sit-Ups, 25 Hand-Release Pushups
80 DU, 40 Sit-Ups, 20 Hand-Release Pushups
60 DU, 30 Sit-Ups, 15 Hand-Release Pushups
40 DU, 20 Sit-Ups, 10 Hand-Release Pushups
20 DU, 10 Sit-Ups, 5 Hand-Release Pushups
*On the 0, and every 3:00 thereafter:
200m Run
Post scores to comments
MODIFICATIONS
DOUBLE UNDERS
Reduce Reps
Lateral hops
Double taps
Single Unders
150, 120, 90, 60, 30
Time Caps
2:00, 1:40, 1:20, 1:00, 0:40
RUN
20/14 Calorie Row
40 mountain climbers
1 minute of Shuttle Runs
Body Armor- 3 Giant Sets:
7 Bottom Range Dumbbell Bench Press
7 Top Range Dumbbell Bench Press
7 Full Range Dumbbell Bench Press
Rest as needed between.
Box Brief
Wednesday Yoga: https://us02web.zoom.us/j/83838751219?pwd=SkVTRnArYTlXSUtDaVg4dXVBUkdyZz09
Friday Sip and stretch: https://us02web.zoom.us/j/89079804119?pwd=ekVYV0RLV3VOQzdROFpFNU40eFF5QT09
CrossFit Division 
Singles instead of double unders.
16:36
Nice work hitting it early this morning Mansel!
18:58. sub MC for run and single skips.
Jim! good way to get at it!
Did 40 mountain climbers in place of the run, otherwise Rx movements. 16:10.
Jess! good nice dose today! great job!
80/65/50/35/20 jumping jacks instead of skipping, mountain climbers in place of the running, otherwise as written. 20:58
Good work Travis. aka Harrison…. aka TMAN!
17:20 – I modified to 40 mountain climbers and the single unders.
Keep working on those single/double under- Wendy!
Mountain climbers get harder than you think ! Nice work
Mountain climbers – finished 20:13
🙂 Solid work, Jules!
20:35, subbed running for 1 min of running the stairs in my house
Good way to modify Beth!, great work.!
Bev lapped me (insert middle finger)
Fun WOD tho otherwise
DU’s and 14/20 cal bike
Great work Stu!
23:38 RX-ish
I did 20cal on the BikeERG instead of the run.
Boberts!!!! good modification on the run!! the bike is always a treat!
Sub run for 40 mountain climbers because I ran 3k in morning as per usual. Rx everything else 15:15
WOOOOOOW!I love it Simone!!! 🙂
14:36
Scaled – 15 cal Assault bike
Nicely done, NK
22:40
SU’s
20 cal C2 Rower
Solid work, Ken!!!!!
Scaled – single skips and mountain climbers, dead bugs instead of ab mat situps,
Bike 10 cal instead of the runs
Finished the round of 15 push-ups at the 15 min mark
Lots of mobility
19:37
Mountain Climbers
Single unders
20lbs DBs strict press
Nice work posting Pat 😋
Good job-l!
Zoom with Anshita. We kept kept the 15 min time cap but I think next time we’ll run over.
Sub run with MC and chose 50,40;30;20,10 for the DU
Kept rest t the same.
Time capped as I was hitting the 15 push ups.
Way to go partnering up with Anshita on zoom! Did Makayla join tonight? Keep up the good work Crystal.
Makayla will join tomorrow. She’s been busy watching the jr. hockey. And you’ll see her smiling face at sip n stretch
Yeah Zoom calls with Crystal are a good motivator! I did lateral hops and double taps instead of skipping, mountain climbers instead of the runs and bench push ups instead of the hand release. I completed the 3rd round with 15 push ups.
Quite a deceiving workout.
Love it!
I hope you guys don’t mind me posting when I can’t do the wods, I’m still doing something so by posting helps me keep accountable.
Back wasn’t good today, and I really love today’s wod!!, so did lots of prescribed stretching, dead bugs and glute bridges.
Followed by band row and chest aparts!!
Good job for continuing to keep moving!!
Hey everyone!
Finished in 21:04.
Did double taps and mountain climbers for the double unders and runs!
Great work! Hopefully you are still able to practise your double unders 💜
Scaled with singles, mountain climbers or dead bugs and 10 cals on the bike.
I finished the round of 15 push-ups at the 15 mins mark.
Lots of post wod mobility
Great modifications and it’s a great time to focus on that extra mobility
16:32. Mountain climbers subbed in for running. Gotta stretch out those calves now!
Love sore calves!
so good!!! 🙂
Yeah they seize up quickly. Good job today 🙂