Nutrition Challenge AMRAP – CFS

Oct 25th, 2016

Category: CrossFit

Nutrition Challenge AMRAP – CFS

Kevin

Kevin

Are you interested in helping out for the Crossfit Southie Showdown on November 12+13th? We are looking for volunteers to lend a hand! Each volunteer will receive a free t-shirt and daily lunch from Connector Cafe. On Friday night we need help setting up equipment, along with athlete pre-registration. Both Saturday and Sunday we need assistance with parking, athlete registration – both in the morning…along with help at the CFSouthie Merchandise Tent, and Score Sheet Collectors. Simple tasks that also allow you to soak in the excitement of the weeekend!

Please Click the Link and Sign Up – We Appreciate You Helping!!!!

Midline
3 Rounds
30s work:10s Rest & Transition
1. Plank-ups
2. Hollow Rocks
3. Side Plank Raises Right
4. Side Plank Raises Left

Nutrition Challenge Benchmark WOD
In 20 mins
Run 1 mile
Then in remaining time complete an ascending AMRAP:
3 Thrusters (95, 65)
3 Burpee Lateral Jumps
3 Pull Ups
6 Thrusters
6 Burpee Lateral Jumps
6 Pull Ups
9 Thursters
9 Burpee Lateral Jumps
9 Pull ups, etc…
Two scores for workout: Mile Time + Score in AMRAP

Level 2- 75,55
Level 1- 55,35

Scores/Comments from Benchmark WOD from 9/13/16

DISCUSSION 15 Comments

  1. Kurt 10/27/2016 at 2:22 pm

    7:10 mile
    15 even with 40# DB

  2. Ryan Gould 10/26/2016 at 2:55 am

    10/25/16
    1 mile run: 6:49
    WOD: 12+24 Rx
    Vs.
    9/13/16
    1 mile run: 6:54
    WOD: 12+5 Rx

  3. Joel 10/26/2016 at 1:40 am

    Tonight: More thrusters in less time….
    2K row – 9:43
    WOD: 9+11 RX
    vs.
    9/13/16
    Mile: 8:17
    WOD: 9+7 RX

  4. jason barrow 10/26/2016 at 12:34 am

    1 Mile:
    9/8/12 – 5:51 (Track)
    9/14/13 – 6:23 (Gym)
    9/16/14 – 6:14 (Gym)
    9/22/15 – 6:02 (Gym)
    9/13/16 – 6:13 (Gym)
    10/25/16 – 6:23 (Gym)
    WOD:
    9/13/16 – 9+12 Rx
    10/25/16 – 12+1 Rx

  5. Trevor Crean 10/26/2016 at 12:16 am

    Bike 2 miles – 5:45
    WOD: 15+42 Rx
    That hurt.

  6. Brian Campbell 10/25/2016 at 9:38 pm

    5:54 mile
    15+28 Rx

  7. lizowiz 10/25/2016 at 8:00 pm

    Kathy you are A-MAZING!

  8. lizowiz 10/25/2016 at 3:08 pm

    Mile- 7:05
    wod : 15+ 2 Rx
    Both up from baseline wod, woohoo!

  9. biscoe 10/25/2016 at 2:41 pm

    mile: 7:17
    wod: 12+3 rx

  10. Nick Alonso 10/25/2016 at 1:45 pm

    Mile: 7:51 vs. 8:28
    WOD: 12+25 Rx vs. 12+15Rx

  11. Tory 10/25/2016 at 1:43 pm

    Mile: 6:50 versus 6:54
    WOD: 15+29 RX versus 15+19RX

  12. Brian M. Maser 10/25/2016 at 1:18 pm

    WOD: 7:40 mile; 15+16 Rx

  13. Brendan Caslin 10/25/2016 at 1:07 pm

    Mile: 6:28
    WOD: 18+13

  14. Ben Brauer 10/25/2016 at 12:39 pm

    Mile: 6:42 (down from 6:40)
    AMRAP: 15+36 Rx (up from 15+12)

  15. Frawls 10/25/2016 at 12:20 pm

    Mile Run: 6:43
    AMRAP: 15+1 Strict ring pullups/Front Squat @ 115/Box Jump overs. Basically a completely different WOD but good to be in class again.