Ken & Will
4 Sets:
300m Run
15 Box Jumps (24”/20”) *STEP DOWN Or 15 Up Downs
20 Stepback Lunges (Total)
-Rest 1:30 B/T Sets-
Minimal Equipment
4 Sets:
300m Run
15 Box Jumps (24”/20”) *STEP DOWN
15 Double Dumbbell Deadlifts (50s/35s)
-Rest 1:30 B/T Sets-
Accessory Work
3 Sets:
21 Glute Bridges
7 Split Stance Lunge (Elevated rear foot – each side)
7 – 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)
Post scores to comments
CrossFit Division 
Jim: “Perhaps we should do something different”
Jess: “I have an idea, but you won’t like it”
Travis: “I’m gonna be busy tomorrow morning, need to mow my driveway”
We ended up doing 20 min AMRAP of Cindy
5 strict pull-ups
10 push-ups
15 air squats
I finished 13 rounds + 10 reps
Round times
R1 | 01:11 |
R2 | 01:35 | +24 s
R3 | 01:33 | -2 s
R4 | 01:31 | -2 s
R5 | 01:34 | +3 s
R6 | 01:33 | -1 s
R7 | 01:30 | -3 s
R8 | 01:34 | +4 s
R9 | 01:31 | -3 s
R10 | 01:27 | -4 s
R11 | 01:32 | +5 s
R12 | 01:29 | -3 s
R13 | 01:19 | -10 s
Time left over: 00:41
Did a Hollow Hold / Superma tabata for a finisher.
Swapped 2×#35 bent over rows for pull-ups.
13 + 7 reps.
Round times
R1 | 01:06 |
R2 | 01:26 | +20 s
R3 | 01:37 | +11 s
R4 | 01:37 | 0 s
R5 | 01:35 | -2 s
R6 | 01:35 | 0 s
R7 | 01:46 | +11 s
R8 | 01:43 | -3 s
R9 | 01:34 | -9 s
R10 | 01:31 | -3 s
R11 | 01:30 | -1 s
R12 | 01:13 | -17 s
R13 | 01:18 | +5 s
Time left over: 00:29
Whoops forgot to comment yesterday. I was definitely there with them, I swear! I got my driveway mowed in advance
3 strict pullups per round, 10 pushups, 15 air squats. Pullups really started to slow me down over time hah
Round times
R1 | 01:22 |
R2 | 01:49 | +27 s
R3 | 02:00 | +11 s
R4 | 02:19 | +19 s
R5 | 02:25 | +6 s
R6 | 02:32 | +7 s
R7 | 02:52 | +20 s
R8 | 02:36 | -16 s
R9 | 02:05 | -21 s
Team CAMeRa did Saturday’s workout today. Goblet squats with #10, line hops, and alternating v-ups
6 rounds plus 7 squats
After much math:
R1: 2:01
R2: 2:26
R3: 2:47
R4: 2:37
R5: 2:12
R6: 2:17
+ 7 squats.
Team Zoom CAMeRa in action!
Running in snow was a hard no today. And the open is just around the corner so Saturdays WOD with DU’s seemed appropriate.
With my 30’s as written 6 plus 23
Mak and Ruby db goblets with line hops
Mak 7 plus 3
Ruby 6 even
One week to go!