15:33 Rx
(Runs ~2:00-2:10, squats unbroken.)

230918: 15:39 Rx

Deo gratias

As Rex’s 12:58 using a treadmill

My Training on Wednesday afternoon, October 30
5 rounds for time of:(I completed 4 Rounds)
400 meter Run = 2:30 minutes
15 Overhead Squats 57 lb
I completed the Workout in 19:48 minutes
https://youtu.be/eXRARkZJ1d8

17'07
5rds
400m run
15ohs 30kg

On Rx workout 
5 rounds for time: 26:23"
400 MTS Run 
15 Overhead Squat 95lb

Assault Nancy (scaled)
5 RFT
25 cal Assault Bike
15 OHS (35#)
16:25

Completed on 241028 after a full day of traveling.  Did not train on 241026 - too much pain in multiple joints, it was rough enough just to do normal stuff around the house.

Lots of accommodations to compensate for rehab efforts:
20’ AMRAP of 25 cal bike and 15 OHS at 30#
6+25 calories

Rx- 12:58

5 rounds of:
400m run
15 muscle snatch
time 18,56

240 single under unbroken 
15 overhead squat bb@23( 8+ 7)
16’46”
+- 3’20”a round 

Intermediate 18:03

21:51

Scaled 14:28

65# OHS

<8:00/mi run pace
Unbroken OHS (it was slow)

tiempos de ronda
R1 | 03:30 |  
R2 | 04:09 | +39 s 
R3 | 04:00 | -9 s 
R4 | 04:11 | +11 s 
R5 | 04:11 | 0 s 
Ø 04:00 =20:01
Nancy

5 rounds for time of:
400-meter run
15 overhead squats


♂ 75 lb

M/40/210#
As Rx
20:01

M 50/180cm/77kg

5 rounds for time of:

20 burpees
10 overhead squats, 30kg

18:58

Nancy
(5Rounds)

RX :
22Cal Assault Bike
15 O.H Squats(43kg)

“Frozen Nancy”
5 rounds for time of:
400m Ski Erg
15 Overhead Squats, 95-lbs.

11:32

Beginner: 11:02

Rx’d 28:43

M 54/205/6’
Rxd on the reps but scaled the weight to #75.
16:44.

41/M
Nancy
5 rounds for time of:
400-meter run (sub rowing)
15 overhead squats
♂ 95 lb
Time:19:12

Rx’d: 17:26

230918: 14:41 (PR)

Was way off last effort! I know why though… couldn’t go unbroken in rds 3-5. I expected to, but it wasn’t to be. Back to working on shoulder strength/endurance.

55#
12:02

14:30

M-43/178/77kg:
Rx, time 17’04’’

Modified Nancy:
5x
400m Run
15 2x15kg dumbbell OH Squat

14:43

Rx
Outside, snatch from the ground. 

15:10

Compare to 230626 from the rack, on a treadmill @1° - 17:40
I'm getting much better at OH squats, thanks CrossFit!

7:30

18:32

Intermediate Rx: 15:23

Still working around a still-healing muscle strain. Made this up on the fly;  a quick, fun workout. 
10-8-6-4-2
bench press, 115#
hang power (more like muscle) cleans, 95#
6:30

62/5’8”/156

Previously planned 5.5 mile ruck- moderately hilly 20# plate carrier then:
Nancy Modified
5 rounds for time of:
500-meter row C2 damper 8-9
15 overhead squats with 20# body bar*

*working with a friend who's a mobility coach, so focusing on squat depth, shoulder fluidity, etc. before loading OHS
16:37

Rx 16:58

5 Rounds for time of 32 mins 28 seconds 

400 m Run ( 5 Rounds)
1 round included 300 m of Assault and 100m of Run
O/H Squat
30 kgs x 15
35 kgs x 15 
40kgs x 15 ( Bar dropped)
40kgs x 15 (Unbroken)
40kgs x 15 ( Unbroken)

RPE: 8

17:40 Rx

5 rounds for time of:
100 meter meter run on Assault Air Runn
10 overhead squats
45 lb12:02

M 41 203# 69"
Rx 24:49

Rx: 16:29

m/39/234

Subbed ski erg for run 

RX 18:43

20:00
Scaled overhead 20kg-20kg-30kg-30kg-30kg

Beginner, 08:04 min 

29min Intermediate. Overhead Squats and Snatches are my weaknesses!

16:14 
Subbed 400m rum with a 500m row 
95 pounds

11:31

Globo wod: if you are using a conventional treadmill use a slight incline.  Subs for run are 500m row or 25/30 calories assault or echo bike.  Dumbbell sub single dumbbell OHS, 8 left arm and 8 right arm, 25/35 lb dumbbell.  Keep in mind that dumbbell OHS are more difficult than barbell ones so scale if needed.