• Wed 10JAN 2018
    27 Comments
    Marston

    Marston

    Hero WOD

    “Marston”

    AMRAP 20 minutes
    1 Deadlift (405/285)
    10 Toes to Bar
    15 Bar Facing Burpees

     

    Note on scaling:

    This Hero WOD is posted heavy for Rx. It should be a heavy deadlift, but each single repetition should not be a max effort lift. Choose a weight that you could do 5 touch and go reps when fresh (~80%).

     

    After Burn

    3 x 15/12 Calorie Assault Bike

     

    Pictured Here

    Last Friday night a special WOD was held for Chris Carroll’s 50th Birthday! 28 athletes completed C.C’s Partner WOD and there were lots of people out to cheer and support too. It was a great night!

     

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    https://www.crossfit.com/workout/2016/09/27#/comments

27Comments
  • Posted by Rob on January 10, 2018 at 11:03 am

    WOD: 6+16 @ 265#

    Reply
  • Posted by Jamie M on January 10, 2018 at 11:43 am

    Strength – worked up to 315 Wod weight with Ryan

    WOD – 6+ 24 Reps @ 315# DL

    Great 6am as usual !

    Reply
  • Posted by Helene Th. on January 10, 2018 at 11:52 am

    Wod – 5 + 14 reps (200lbs)

    After party – done:)

    Reply
  • Posted by Sean Greene on January 10, 2018 at 12:37 pm

    6 rounds plus 1 rep at 275#

    Reply
  • Posted by Shank on January 10, 2018 at 12:56 pm

    This was a tough one
    WOD 7 + 9 reps (200lbs)

    Nice to see you again Johnny

    Reply
  • Posted by Myles on January 10, 2018 at 1:56 pm

    Hero WOD
    “Marston”
    AMRAP 20 minutes
    1 Deadlift (scaled to BS@ 135#)
    10 Toes to Bar (scaled to T2P)
    15 Bar Facing Burpees
    WOD – 8 + 12
    Great WOD Jeff!
    Nice to see you Johnny Boy!

    Reply
  • Posted by Charlotte Frise on January 10, 2018 at 2:29 pm

    6 + 13 @ 205#

    Reply
  • Posted by Cody on January 10, 2018 at 2:46 pm

    Wod- 9+21 reps at 225.

    A/P complete. Yuck

    Reply
  • Posted by Chris A. on January 10, 2018 at 3:11 pm

    Hero WOD
    Marston
    *9 16 @ 82% 315#*

    Holy F-ing Burpees. 
    Way to Kick ass on the assault Bike Randy!!!
    Reply
  • Posted by Tom on January 10, 2018 at 3:22 pm

    7 + o at 275
    a special thanks to the programmer, we all appreciate being able to do this many burpees in a wod, please please do that again soon.

    Reply
  • Posted by Dave Frise on January 10, 2018 at 3:46 pm

    Marston
    AMRAP 20 minutes
    1 Deadlift @ 275#
    10 Toes to Bar (scaled to 5 toes to bar + 5 toes to post)
    15 Bar Facing Burpees
    WOD – 7+4

    Reply
  • Posted by Kevin M on January 10, 2018 at 6:07 pm

    Strength up to 255# x 3 and then did a 325# 1 rep which was a 10# Pr

    Hero WOD
    “Marston”
    AMRAP 20 minutes
    1 Deadlift (245#)
    10 Toes to Bar
    15 Bar Facing Burpees
    WOD – 5 + 11 burpees

    Reply
  • Posted by AJ on January 10, 2018 at 6:11 pm

    WOD – 9 +14 at 135

    Reply
  • Posted by Jeff on January 10, 2018 at 7:16 pm

    2:00pm Solo
    Full warm-up and mobility as posted.
    Modified today’s WOD because I wasn’t interested in doing 100 burpees alone. 🙂

    WOD:
    Modified "Marston"
    AMRAP 20
    1 Deadlift (285#)
    10 Toes to Bar
    15 Calorie Assault Bike

    Score = 7 + 6
    First 5 Rounds of TTB unbroken which is a nice improvement as I’ve been doing a lot of singles lately. The bike was tough in the middle rounds. 🙂

    Reply
  • Posted by JennyDew on January 10, 2018 at 9:45 pm

    Strength – back squats, because why not?

    Wod – 7+18 @ 245 and shared a bar with Guylaine.

    Them burpees tho…

    Fun class 345!

    Reply
  • Posted by Marty on January 10, 2018 at 11:05 pm

    WOD
    AMRAP 20 minutes
    1 Deadlift (285)
    10 Toes to Bar
    15 Bar Facing Burpees

    8rds + 25reps

    After party done 🤢

    Reply
    • Posted by Lora on January 11, 2018 at 3:06 am
      in reply to Marty

      Trying to keep up to you was…..ummmm…..fun. 😉

      Reply
  • Posted by Terry V. on January 10, 2018 at 11:07 pm

    Hero WOD
    “Marston”
    AMRAP 20 minutes
    1 Deadlift (405/285)
    10 Toes to Bar
    15 Bar Facing Burpees
     
    Score: 7 + 11 @ 275#

    Reply
  • Posted by clayton powers on January 10, 2018 at 11:15 pm

    Wod : 7+8 with 325#

    Reply
  • Posted by Frankie Boucher on January 11, 2018 at 1:04 am

    WOD: Marston" Hero Wod"
    AMRAP: 20 min
    1 deadlift – 175lbs
    10 knees raises
    15 bar facing burpees
    Reps: 8 rounds + 19 Tks Coach Remi
    And the extra 25 Birthday Burpees!

    Reply
  • Posted by James Shepherd on January 11, 2018 at 1:09 am

    Wod: 8 +24 @ 335#

    Reply
  • Posted by Yves on January 11, 2018 at 1:20 am

    WOD: 8 + 2 @ 315#

    A/P completed… yuck

    Reply
  • Posted by Chantal LeBlanc on January 11, 2018 at 1:38 am

    WoD

    AMRAP 20 minutes
    1 Deadlift @155lbs
    10 Toes to Bar
    15 Bar Facing Burpees

    10Rds + 3reps

    A/P done ✅

    Great class coach Jeff!!!!!

    Reply
  • Posted by Lora on January 11, 2018 at 3:08 am

    WOD "Marston"

    8 + 1 Rx

    Those deadlifts destroyed me. Or maybe it was the burpees? 😉

    Reply

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