Karen Costello Queen of the Strong!
Enter your email address to subscribe to this blog and receive notifications of new posts by email.
Join 2,280 other followers
1 Rope Ascent 15ft.
10 Thrusters 95/65#
Post total number of rounds to comments:
I want to say a HUGE thank you to everyone that came out to Genghis Grill last Tuesday! Westfield Crew raised $579.00 with your help!
Great explanation of rope climbing techniques.
Still awake…6am open
We’re spending the next two weeks on “the girls.” Day one and I’m already blistered and can barely lift my arms. Good day!
Made it through 4 rds of 4-8-12, then 6 rds of 3-6-9 before I started missing the minute mark, but stayed off the band/knees for pull ups and push ups. Got through 14 more rds + 2 PU for the remainder of the 30 min. Killer!
that is awesome! Way to go!
Thanks guys! Looks like you had a fun one today too =) Love those rope climbs
Kid sick. 6am open. Sucks, cuz I love me some rope climbs…
hope the kiddo feels better soon, Jim!
Sick I’m open
Feel better, Char!
Colleen & Dean’s spots open for 7am
6 rds (rope ascent, 65# thrusters)
Nice way to start the week.
4 rounds + Situps + Pullups (35lbs – Thrusters)
5 rounds + Burpees @ 75#
Started off with 95# on the bar, but after 3 reps realized I would not make it through the WOD. Donked off 20# which burned a bunch of time otherwise I would of gave Coop a run for his money…………WHATEVA!
7 rounds + 10 thrusters + 10 situps RX
6 rds Rx + 15 sit ups
great thrusters Amanda..also impressed how you can rope climb..as Todd says there are many ways to get up the rope and you did it in your own style
4 Rnds + Thrusters + Situps; started at 95 and then dropped to 75
Weak performance today – lets just say when I meet the rope again i’m gonna kick its ass!
7 rounds + 1 rope climb + burpees + 5 thrusters Rx
First time doing rope climbs!!! The tips of my fingers feel funny, is that normal?
your cat claw on the way down, no doubt. normal? hmmmm. ;-)
8 rounds + 1 rope climb
(started on rope climbs)
65# push press for thrusters (still in back recovery)
Good seeing you at the 6am :)
5 rds + 8 thrusters rx
yayy rope clumbs!!!
7 rds + 9 Pullups (red B) + 5 Burpees + 10 Thrusters (65#) + 2 situps.
After about rd 3 I felt bad not doing the rope but then quickly realized I would have been stuck on round 1 maybe 2 for the entire 20 minutes… oh geez – Something to work towards I guess.
5 rounds + burpees + situps + thrusters 65#
first time doing rope climbs. Next time i will wear long socks…
5 rds (- 3 thrusters). 85#, 9 pull ups for rope.
4 rounds + situps+pull ups + burpees + 2 thrusters
skinny red band for pulls ups, 55# thrusters
Started on situps
6 rds+5b+5t #63
Pants next rope climb- I’m tore up.
Thanks for the encouragement TK!
6 rounds, thrusters and situps. shoulders and right elbow tore up from saturday…
Also if anyone is interested there is a great New Year’s Eve run in Fairfax put on by Pacers..Fairfax Four Miler…usually at 6:30 so plenty of time for New Year’s Eve stuff after..Usually give a decent sweatshirt with entry.
5 rounds plus 15 Sit ups/RX.
Started on Sit ups
9 Rds + 1 rope climb Rx
8 Rds + bup + 2 thrusters (started on burpees)
Nice Drewski…always chasing u.
5 rounds + rope + burpees rx
10 BACK SQUATS 75#
10 GHD SITUPS
10 BOX JUMPS 20″ (competition style)
10 rounds +9 BCK SQTS
5 rounds + 9pullups+5 burpees+3 thrusters 65# (unassisted PUs instead of rope climb…can’t seem to get it yet.
5 rds 45# 1st time on rope so much FUN wished I had pants on…….
on 5th did PU
Thanks Pat and Todd
That is AWESOME Cheryl, super proud of you!!!
6 rounds and all but 4 situps of the 7th.
5 rounds + 5 burpees, 10 thrusters, 2 1/2 rope climbs then pull ups with red band
5 rounds + sit-ups; 55#’s, red band for pull-ups
5 rounds, red band pull ups, 45#
5 rounds + 5 burpees + 5 thrusters (45 #)
Started with burpees. Used blue band for PUs for first 2 1/2 rounds then green. Blah. I tried the rope after class and was able to do it. Next time I think I’ll do the rope climb! It was easier for me than the pull-ups.
6 rds + 9 pu’s + 5burpees
9 Pullups for 1 rope climb – skiinny red band
Moving from 6:30 PM to 5:30 PM.
4 rds + 1 rope + 5 burpee’s
7 rounds did not RX because we do not have a rope. In high school I loved the rope need to add that to my gym.
10 Back Squats 75#
10 GHD Situps
10 Box Jumps 20″
9 rounds + Back Squats + 2 GHD
MOD (10 Pull Ups vs. Rope, 85lb)
7rds + 5 Pull Ups
5 rounds @63# + 5 burps and 2 thrusters
I would have had six rounds, but the beard was weighing me down. Good to be back at the box.
7 rounds + rope climb + 3 burpees Rx
4 rounds + 9 pull ups
1st round thrusters 65#
All others 55#
Red band pull ups
Not a good showing today!
5 rounds plus 5 burpees Rx – First Rope Climb!
3 rounds plus off scrip
4 assisted pullups
1 thruster 65#
5 rds in 15:17
Ran out of time. Have a new boss who is a stickler for being on time. No Rx on rope, did 9 towel PU’s instead.
5 rds + burpees + 1 thruster – 65#, pullups for rope climb
5 rounds + 5 burpees and 3 thrusters
RX, but didn’t get up
on the last 2 rope climbs.
Rope climbs are so fun :)
6 rds – pullups(for rope climb) 95#
Tangletown wod :
2x 500 meter row : 1:55, 2:01
AMRAP 15 : 7 front squats @ 95#, 7 burpee boxjumps : 7 + 7rx
4rnds @75# + rope, burpees, 1thruster..
4 long slow Monday rounds
6 rounds (2 rope climbs, 4 sets of pull ups (2 sets wtih skinny red band) – 45 # Thrusters
WOD: 6rds Rx
5 rds Rx
4rds + 1rc, 5burpees, 4thrusters#63
8rds + 15su + 1 rope + 1 BURPEE rx
5 rds + 10 thrusters + 8 su
50#; blue band PU
3 rounds off scrip no rope
plus 4 pullups
9 Ring Rows
10 Backsquats (63#)
6 rds + RR + Burpees
6 rds and 3 thrusters Rx
Day 2 of The Girls was my first ever “Grace”
4:54 with 27.5kg
5 rnds, 10 thrus, 15 su, 1 rc Rx
4 rounds, green band PU, 65#
3 rounds + 5 Burpees + 15 Situps + 4 Straight Pull ups + 8 Hip Thrusts
Had to move to pullups for Round 3
20 Minute AMRAP
5 Burpee Box Jumps (30″)
10 Power Cleans 95#
I have no idea how many rounds I did. It was somewhere between 5-10. LOL.
5 rounds plus 1RA plus 5 Burps (85#).
3 rounds + 5 burpees + 10 thrusters + 15 situps + 1/4 rope climb.
Fill in your details below or click an icon to log in:
You are commenting using your WordPress.com account. ( Log Out / Change )
You are commenting using your Twitter account. ( Log Out / Change )
You are commenting using your Facebook account. ( Log Out / Change )
You are commenting using your Google+ account. ( Log Out / Change )
Connecting to %s
Notify me of new comments via email.
Notify me of new posts via email.
Get every new post delivered to your Inbox.