Tuesday, 25 July 2017


Speed work:

Choose one:

Run for meters, Bike for calories, Row for calories

45 seconds on, 45 seconds off – 10 rounds



“Down and Back Chipper”

50 Box Overs (24/20″)

25 Toes-2-Bar

50 Wall-Ball Shots (20/14) @ (10/9′)

25 Ring Dips

50 Wall-Ball Shots

25 Toes-2-Bar

50 Box Overs


For Time

21:00 Time Cap

Compare to Friday, 08 July 2016



Quad Smash – 2:00/leg

Overhead Distraction – 2:00/side

Hamstring Floss – 2:00/leg



Post skill result, time, and experiences to comments


  1. sflynn says

    Bike for Calories: 115, maintained b/t 60-70 rpm
    CWOD: Finally got to partner with my girl Becca and Team BS scored 20:41, banded RDs

  2. Crashed noon class Sarah talked me into biking forgot to look at calories.
    Shadowed team BS On CWOD. Had to leave early after second set of WBS

  3. RhondaMomma says

    Speed Work:
    Bike: 91 Calories. TRIED to maintain pace above 60 rpm..and that was hard for this shorty..

    CWOD: 18 minute cap at 5:30 am
    Banded Ring Dips
    Got through the second set of TTB

  4. Daniel says

    Skill wod 123 cal
    CWOD scaled with 20 inch box and 16# wb 19:14 partner with John

  5. Push up challenge #13 ✅

    Speed work: Assault bike
    170 calories

    CWOD: 15:25 Rx, partnered w/ Ape
    Almost 3 min PR, and Scaled Ring Dips last time.

    Legs are wobbly goo right now….

  6. White Ape says

    Speed work:
    Assault Bike – 183 calories
    Legs smoked!!

    What Manny said.
    Great WOD!

  7. Run option: 1750m
    CWOD: partnered with Court-team MPP (maternity post partim)
    21:20, mod: red banded ring dips (I tried one set of purple band and that was a bad decision).

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