Hey guys. Something a little different for you today. Are you ready? I know we’ve had a lot of long workouts (July 4th included) lately. Here’s a quickie but a challenging one nonetheless with some less common movements involved.
AMRAP 12
Run 200m
1 Rope Climb (scale: 3 rope climb attempts)
3 Bodyblaster Burpees (scale 15 Burpee Box Jumps)
6 Pistols (alternate legs) (scale by holding a weight plate in front, or do 20 air squats)
What is a Bodyblaster Burpee you ask? Well, it’s a burpee with a jump to a pull-up to a KTE (knees-to-elbow)! You heard me. 
And get ready for the ‘gun show’ with some pistol practice! Pistols seem to show up in CrossFit competitions everywhere and just like dumbbells isolate arms and shoulder work, pistols give you the chance to isolate legs on the squat…so we’re gonna do them! Standard for the pistol is hip crease below the knee, just like in the air squat, no touching the foot or hand to the ground, but you can grab the foot with your hand if you like! Go get it!
My 7am is open.
9:30 open, moving to 10:30
7AM Open
4rds + 6 pistols + 100m run
Need to work on pistol form.
3.75 Rx
Note: 4th day in a row WOD’ing, suppose to be a rest day, but saw pistols in the WOD, had to come do the WOD today. 1st time doing pistols in the WOD. Loved it!
Yay! Way to rock it out today, Thi!
4 rounds–air squats for pistols—have to get these old hips open for pistols
9:30 open, switching to 10:30
5 rds + run + rope (Air Squats for pistols)
4+ rope, BBB, pistols, 15M run. Took it a little slow on the runs, keeping my back happier.
5 rounds + 200m run Rx
Fun one. I haven’t done rope climbs or pistols in awhile.
3 rounds, about to start my run.
Was able to climb the rope for the first time….
woohoo! Congrats on the Rope Climb PR!
Crossfit Rochester
partner WOD, do max reps of each exercise while your partner runs 200m, then switch
4 rounds:
Wall balls / 200m run
KB swings 1 pood / 200m run
Toes 2 bar / 200m run
34:35 – 177 reps
Sorry will not make 12pm class
5rds + Rope + BBB + Pistols
Happy birthday blasters!
3rds+row (for run)+1/2 rope-bench pistols.
MOD WOD
AMRAP 12
25 DUs, 1 Rope Climb, 3 (2 pushups to pullup), 10 slow air squats
3 Rounds plus rope climb.
Going very slow reintroducing squats. Back still healing – SI issues suck people…nuff said.
1 burpee blaster short of 4 rounds
(3 + run + RC + 6 pistols + 2 blasters)
4rds + run+ rc
(didn’t feel so hot)
hmm no rope here but substituted with 10 towel pull-ups
5 rds + 200m
3.75 rounds (air squats for pistols)
only 2 rounds plus 5 BBB (the thing that killed me were those burpee box jumps!)
happy to say I climbed the rope on the first try, and next time won’t be scared to go all the way up. AND i did pistols for the first time. determined to get an unassisted pull-up so i don’t have to do the BBB the next time!
2 rds + rope + pistols (first running wod since Jan)
turned into a clusterf*ck when i lost my feet and hung at the top of the rope like an idiot
mods were plates to jump up to the bar and bad leg only down to 18″ box
3 rds+ 100 m run
Hot one!
4 Rds Rx (except holding 10# weight in front on Pistols)
Love the bodyblaster burps not as big a fan of the pistols…
2 rd. rope attempts, burpeebj, squats
For rope: remember start with my knee up and keep foot flexed.
4 + run + 8 ring rows
MOD (9 rr for rope climb & star jump / box jump for bbb) pistol off 20″ box
Thx Jon
3 rds + 200m+1 rope climb
Mods-knees to chest and pistols off 20 in box.
4 (air squats instead of pistols)
3 rnds and 100 m, mod pistols to squats with 15#
4 rds – 20 air squats for pistols
4 rounds
Mod….pistols on bench
WOD: 6 pistols short of 5 rounds Rx