Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Deadlifts 95/65
15 Sit-ups
Post rounds completed to comments.
Accessory work
Mobility Review, Wks 1-3
Our Fight Gone Bad! Set-up
Last September's Fight Gone Bad! event pitted 6 teams of 5 athletes against each other and raised over $7,800 for Charity. We used a "T" configuration for the event so that heats of two teams could go face to face during the workout. This orientation encouraged intensity, comradery and higher scores. Each station (except the rower and box jumps) offered three different options for scaling so that everyone could participate regardless of capacity. Formal competitions are a great way to really test your limits and participate in the sport of fitness.
wod: 5 rnds + 4 dl
after:steak & eggs at sheep stationmm
now: math!
Today was my first time coaching how to roll your ankle. I’ve been practicing it on my own recently and felt confident enough to integrate it into class today.Thanks to Gillian, Margie and everyone else for helping me out.
It was also awesome to have Mike, Doug and Katie come by and get a WOD in SBK style. I really hope to be seeing more of you guys.
Strong work today, everyone!
8 rounds + 15 pull-ups/13 ring push-ups
Ring push-ups were the hardest part, had to break them up some after the 5th round or so.
Margie, you looked great on those pull-ups, tenacious work.
5 rounds, pushups on knees and pull-ups using blue and blue+white bands. Zero strength today thanks to a cold but was fun anyway. 🙂
6 rounds + 13 pull-ups
4 rnds plus 15 pullups, 15 ring pushups, 15 DLs, 10 sit ups.
In other words, 5 situps shy of 5 rnds. Which I finished in 20:08? maybe?
First two rounds no band pullups, 2nd two rounds with tan band. Felt great to get some unassisted pullups into a WOD. Thanks Fish!
It was such a treat to be coached through this workout by Gillian, luxurious even – thank you so much!
Wonderful energy today. We had a lot of athletes working with some crazy logistics, but everyone kept their focus and pushed hard as hell. Thanks to our fearless, if temporarily immobilized, leader for keeping us all on task.
Also a little shout out to Melody, recent Foundations grad, for jumping into her first Level 1 class today. Awesome effort!
Yes a very big welcome to Melody. Welcome to Level 1!
I enjoyed taking all four heats through the last three weeks of mobility movements. Leo thanks for lending your knowledge and eye. I encourage everyone to approach the mobility, flexibility and restorative work with the same intensity that you approach the WODs and the skill work we do in order to stay healthy and keep performing at your highest levels for years to come.
Good to see Mike P out. A big welcome to Doug & Katie. Welcome back Gillian!
7 rounds + 10 pullups.
Didn’t pace this properly at all, went for unbroken sets which didn’t remain that way for long. Pullups went in round two, followed by ring-pushups in round 5. Deadlift form needs improvement too…
That WOD sounds like a lot of fun. Unfortunately I couldn’t make it today because we had to take down a stage. Anyway, I’m looking forward to make it up as soon as possible.
One note regarding the challenge in NJ: Just got it that every athlete can bring only one guest. So, of course, I don’t want to be so bold as to insist on being there if our athletes prefer having their spouse/gf/bf/child/pet with them.
5 pushups short of 7 rounds :(.
Thanks for the warm welcome!
WOD with green band/65 lbs/modified push ups: 3 rounds
the pull ups were really murder. I surely would’ve given up after no more than 10 if it weren’t for David and Margie. so, many thanks to you!
I really enjoyed the mobility work. after the WOD literally brought me to tears, it felt great to do something relaxing and the stretching and flexibility work restored the ease of mind i lost during those pull ups.
7 rounds + 14dls
man… was tough! Mobility drills afterward nearly totally finished me ..!
Katie: 4 rounds +15 pull-ups + 2 pushupsDoug: 5 rounds + 3 pull-ups
Thanks everyone for the warm welcome! We really enjoyed working out with you guys and look forward to coming back again soon!
5 rounds + 15 dl’s.
pull ups using green band. i felt the pull ups harder than the ring pushups. hopefully one day pull ups will be something i sort of look forward to.
great WOD. and the mobility work is really great.
Great WOD today! Tough, but fun.6 rounds, 15 pulls, 10 ring push ups.I’ve been in consistent since thanksgiving, but felt of until about round 3 or 4. Started to run out of gas. Also, started to zone this week. Not sure that had an affect on today or not. I think it’s still too early.
Great to see Mike P, Katie and Doug today! Hope to see you guys on Sunday’s in the future.
good work today everyone.
5 rounds and 6 pull ups (white band)
the pull up- push up combination kicked my ass. however, i managed not to fall off the bar today. babysteps.
Enjoyed this one, once I understood it 🙂 5 rounds even, thanks to Margie for coaching me through the pull ups. Even though I’m still on the green band, I think I’m finally getting into the groove with the kip swing and feeling stronger. Push ups were brutal following pull ups.
Love the mobility work as well.
was about to finish 5th round when time was called had 10 ring pushups left (I started w deadlifts) it all felt good except those pullups with the thin band still cant string many together 🙁
Fun WOD!4 Rounds + Pull-ups/Ring Push-ups/12 Deadlifts.First round of push ups were regular because there wasn’t any room on the rings.Like the ring push ups! As always, the pull ups slowed me down.
Take care of that ankle David! That sound still gives me the shivers.