• Tue 09OCT 2018
    12 Comments
    Long Gone
    Nicole

    Long Gone

    This Friday Night!

    Partner O-Course WOD & Social @ 6:00pm

    Clear your calendar and plan to attend! Let’s get a huge crew out for some fun! Sign up in Zen Planner <Here>.

     

    WOD

    Long Gone

    5 Rounds
    1 Minute Wallballs (20/14)
    1 Minute Dumbbell Snatches (50/35)
    1 Minute Calorie Bike
    1 Minute Rest

     

    *Score = Total Reps

    *2 minute delay for 2nd group to begin in larger classes.

     

    Extra

    5 Supersets
    10 Barbell Bench Press
    10 Romanian Deadlifts
    *Rest 2 Minutes Between

     

12Comments
  • Posted by Troy on October 9, 2018 at 11:03 am

    Wod – 264rx

    Reply
  • Posted by Coach Shanny on October 9, 2018 at 12:09 pm

    57
    57
    59
    61
    55

    289 Rx

    Reply
  • Posted by Dave Frise on October 9, 2018 at 12:43 pm

    223 – 16# wall ball & 40 # dumbbell

    Reply
  • Posted by Sean Greene on October 9, 2018 at 1:22 pm

    267

    14# WB, 35# DB

    57
    57
    49
    52
    52

    Total WBs 109
    Total DBS 93
    Total Cals 65

    Reply
  • Posted by Cody on October 9, 2018 at 1:43 pm

    281 RX

    Very taxing hour

    Reply
  • Posted by Denis on October 9, 2018 at 6:41 pm

    That killed me!!

    244rx

    Reply
  • Posted by Jeff on October 9, 2018 at 7:12 pm

    2:30pm with Coach Chris

    "Long Gone" (modified)
    5 Rounds:
    1 min Air Squats
    1 min Hang DB Snatch (35#)
    1 min Assault Bike
    1 min Rest

    Total = 213
    Squats = 10-12-12-15-18 = 67
    Snatch = 16-20-20-20-20 = 96
    Bike = 10-10-10-10-10 = 50

    4.5 weeks post knee surgery.
    Saw my surgeon this morning and got the Ok to get back into it and modify as need for discomfort. Hopefully you’ll see more WOD results posted here more often! 🙂

    Reply
  • Posted by Terry V. on October 9, 2018 at 9:39 pm

    WOD
    Long Gone
    5 Rounds
    1 Minute Wallballs (20/14)
    1 Minute Dumbbell Snatches (50/35)
    1 Minute Calorie Bike
    1 Minute Rest
     
    Score = 244 Rx’d

    Thanks coach Chris.

    Reply
  • Posted by Tom on October 10, 2018 at 1:02 am

    260 scaled

    Reply
  • Posted by Lora on October 10, 2018 at 2:48 pm

    WOD "Long Gone"

    5 rounds of:
    1 minute wallballs 14#
    1 minute DB snatches 35#
    1 minute assault bike cals
    1 minute rest

    Total = 302Rx

    That messed me up!

    Thanks Coach Chris. Sorry for all the swearing and dirty looks.

    Reply
  • Posted by Chris A. on October 11, 2018 at 11:48 pm

    WOD
    Long Gone
    5 Rounds
    1 Minute Wallballs (20/14)
    1 Minute Dumbbell Snatches (50/35)
    1 Minute Calorie Bike
    1 Minute Rest
    *254 rx*

    Reply

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