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

15 Comments

  • Kurt

    10/27/2016 @ 2:22 pm

    7:10 mile
    15 even with 40# DB

  • Ryan Gould

    10/26/2016 @ 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

  • Joel

    10/26/2016 @ 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

  • jason barrow

    10/26/2016 @ 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

  • Trevor Crean

    10/26/2016 @ 12:16 am

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

  • Brian Campbell

    10/25/2016 @ 9:38 pm

    5:54 mile
    15+28 Rx

  • lizowiz

    10/25/2016 @ 8:00 pm

    Kathy you are A-MAZING!

  • lizowiz

    10/25/2016 @ 3:08 pm

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

  • biscoe

    10/25/2016 @ 2:41 pm

    mile: 7:17
    wod: 12+3 rx

  • Nick Alonso

    10/25/2016 @ 1:45 pm

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

  • Tory

    10/25/2016 @ 1:43 pm

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

  • Brian M. Maser

    10/25/2016 @ 1:18 pm

    WOD: 7:40 mile; 15+16 Rx

  • Brendan Caslin

    10/25/2016 @ 1:07 pm

    Mile: 6:28
    WOD: 18+13

  • Ben Brauer

    10/25/2016 @ 12:39 pm

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

  • Frawls

    10/25/2016 @ 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.

Comments are closed.

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