400 Meter Run
30 Box Jumps (24/21")
500 Meter Row
50 Kettlebell swings (55/35#)
2 Minutes on AirDyne Bike
21 Thrusters (95/65#)
150 Double Unders
25 Burpees
Coaches Note:
Complete THREE out of the FOUR couplets. Time will be recorded for each individual "sprint" and there will be full recovery between couplets. There will be a FIVE minute cap on each workout. The athlete does not need to go in any specific order.
Quote:
"It is better to be alone than in bad company"
George Washington
Results:
Kelvin 1. 3:52, 3. 2:56, 4. 4:23
Brian 1. 4:25, 2. 3:47, 4. 4:30 su
King 1. 3:34, 2. 4:10, 4. 4:50
Bekah 1. 4:00, 2. 4:07, 3. 4:02
Thor 1. 3:22, 2. 4:44, 3. 4:56
Kim G. 1. 4:37, 2. 3:47, 4. 5:00 su
Cris A. 2. 4:32, 3. 4:16, 4. 4:48
Roni 1. 3:42, 2. 4:35, 3. 5:00
Gina 1. 3:49, 2. 4:00, 4. 5:00
KT 1. 3:18, 2. 3:53, 4. 4:59
Pat P. 1. 3:18, 2. 5:00, 3. 4:15
Balmer 1. 2:26, 2. 3:49, 3. 2:56
Jay E 3. 3:00, 2. 4:24, 1. 4:58
Mark 3. 3:25, 1. 3:11, 2. 4:32
Lauren M 1. 4:47, 3. 4:20, 2. 4:53
Chip 1. 3:14, 2. 4:15, 4. --
Lam 1. 2:51, 3. 4:45, 4. 4:33
Jessie 3. 4:20 1. 4:16 2. 5:00
Amanda 1. 3:47 3. 4:27 2. 4:44
Barb Z 3. 3:30 4. 5:00 1. 4:20
Beth O 1. 4:59 2. 4:27 3. 3:18
Chris T. 2. 4:42 3. 3:40 1. 4:37
Kara 1. 3:38 3. 4:00 2. 4:58
Liz O 1. 4:25 2. 5:00 3. 4:04
Nick Z 1. 2:44 2 4:21 4. 3:13
Jonathan 1. 3:16 2. 4:21 4. 5:00
John C 4. 2:44 1. 2:43 3. 3:05 (RX)
Kim C 4. 5+ 1. 4:00 3. 4:47
Sarah W. 1. 5+ 2. 5+ 3. 5+
Mike W. 4. 4:15 1. 3:58 3. 4:48 (RX)
Liz (4,1,2) 4:39, 3:39 (steps), 4:58 (26#)
Pukie Dig (2,3,1) 4:52, 4:15, 4:18
Arin (3,1,2) 13, 4:41, 41
Ryan (1,3,2) 3:07, 3:15, 3:28
Robin (1,2,3) 4:57 (17"), 45 (russian), 4:54 (35#)
Joe C (3,4,2) 19, 4:50, 4:49
Dan (4,2,3) 4:55, 35, 4:12
Jessey (2,1,3) 4:22, 3:55 (17") 2:50 (15# rom)
Rachael (2,3,1) 4:58, 4:45, 4:53
Ross (1,2,4) 2:43, 4:30, 5+
Rob Ph (3,1,2) 3:10, 4:06, 4:22
Sharon (4,2,1) 5+, 5+, 5+
Becca (4,2,3) 5+, 5+, 5+
Justin (3,1,4) 4:11, 3:24, 5+
Joy (4,2,1) 5+, 4:31, 4:25
Tracy (1,3,4) 3:40, 4:41, 5+
Rinat (2,1,4) 3:16, 3:15, 4:06
Vinnie G (2,1,3) 4:17, 3:35, 4:54
Flounder 1. 4:14 2. 4:45 45# 4. 5:41 Dua
Faby 4 4:15 1. 2:26 2. 3:56
Patrick 3 4:24 1. 3:29 2. 4:56
Jess S 2. 5:10 1. 4:57 4. 7:05
Jen S 2. 3:46 4. 5:00 3. 4:35
Shawn 1. 3:31 4. 4:41 2. 5:02
Mark B 2. 4:10 1. 3:27 3. 5:08
Kathleen 1. 4:19 2. 4:58 4. 5:35
Matt G 3. 5:07 1. 4:52 ?
Oliver 1. 2:03 2. 4:00 4. 3:43
Vinny 1. 2:12 2. 4:18 4. 3:44
Randy 2. 4:37 3. 4:32 4. 5:14
Jeremy 1. 4:29 2. 3:55 3. 5:04
Jess C 1 3:40 step ups 2. 4:31 3. 4:32
Jackie 4:16 17" 4:38 3. 4:12 45#
Mark W 1. 3:24 2. 5:10 3. 4:23
Erika 1. 3:34 2. 4:26 3. 4:02
Ditty 1. 4:20 2. 5:13 3. 5:09
Derreck 4:17 2. 4:45 3. 4:01
Andrew 1. 4:43 2. 4:22 4. 5:10
Oleg 1. 3:42 2. 4:20 3. 4:29
Borden1. 3:27 2. 4:50 3. 3:45
Conn 1 4:01 2. 5:00 4. 5:45
Kate C 1. 2:48 2. 4:14 3. 3:28
Denise 1. 3:35 step up 3. 3:17 wall balls 4. 5:13
Anja 1. 3:34 17" 2. 4:37 26# 3. 3:50 45#
AJ 1. 4:14 2. 5:25 3. 3:51
Results:
Kelvin 1. 3:52, 3. 2:56, 4. 4:23
Brian 1. 4:25, 2. 3:47, 4. 4:30 su
King 1. 3:34, 2. 4:10, 4. 4:50
Bekah 1. 4:00, 2. 4:07, 3. 4:02
Thor 1. 3:22, 2. 4:44, 3. 4:56
Kim G. 1. 4:37, 2. 3:47, 4. 5:00 su
Cris A. 2. 4:32, 3. 4:16, 4. 4:48
Roni 1. 3:42, 2. 4:35, 3. 5:00
Gina 1. 3:49, 2. 4:00, 4. 5:00
KT 1. 3:18, 2. 3:53, 4. 4:59
Pat P. 1. 3:18, 2. 5:00, 3. 4:15
Balmer 1. 2:26, 2. 3:49, 3. 2:56
Jay E 3. 3:00, 2. 4:24, 1. 4:58
Mark 3. 3:25, 1. 3:11, 2. 4:32
Lauren M 1. 4:47, 3. 4:20, 2. 4:53
Chip 1. 3:14, 2. 4:15, 4. --
Lam 1. 2:51, 3. 4:45, 4. 4:33
Jessie 3. 4:20 1. 4:16 2. 5:00
Amanda 1. 3:47 3. 4:27 2. 4:44
Barb Z 3. 3:30 4. 5:00 1. 4:20
Beth O 1. 4:59 2. 4:27 3. 3:18
Chris T. 2. 4:42 3. 3:40 1. 4:37
Kara 1. 3:38 3. 4:00 2. 4:58
Liz O 1. 4:25 2. 5:00 3. 4:04
Nick Z 1. 2:44 2 4:21 4. 3:13
Jonathan 1. 3:16 2. 4:21 4. 5:00
John C 4. 2:44 1. 2:43 3. 3:05 (RX)
Kim C 4. 5+ 1. 4:00 3. 4:47
Sarah W. 1. 5+ 2. 5+ 3. 5+
Mike W. 4. 4:15 1. 3:58 3. 4:48 (RX)
Liz (4,1,2) 4:39, 3:39 (steps), 4:58 (26#)
Pukie Dig (2,3,1) 4:52, 4:15, 4:18
Arin (3,1,2) 13, 4:41, 41
Ryan (1,3,2) 3:07, 3:15, 3:28
Robin (1,2,3) 4:57 (17"), 45 (russian), 4:54 (35#)
Joe C (3,4,2) 19, 4:50, 4:49
Dan (4,2,3) 4:55, 35, 4:12
Jessey (2,1,3) 4:22, 3:55 (17") 2:50 (15# rom)
Rachael (2,3,1) 4:58, 4:45, 4:53
Ross (1,2,4) 2:43, 4:30, 5+
Rob Ph (3,1,2) 3:10, 4:06, 4:22
Sharon (4,2,1) 5+, 5+, 5+
Becca (4,2,3) 5+, 5+, 5+
Justin (3,1,4) 4:11, 3:24, 5+
Joy (4,2,1) 5+, 4:31, 4:25
Tracy (1,3,4) 3:40, 4:41, 5+
Rinat (2,1,4) 3:16, 3:15, 4:06
Vinnie G (2,1,3) 4:17, 3:35, 4:54
Flounder 1. 4:14 2. 4:45 45# 4. 5:41 Dua
Faby 4 4:15 1. 2:26 2. 3:56
Patrick 3 4:24 1. 3:29 2. 4:56
Jess S 2. 5:10 1. 4:57 4. 7:05
Jen S 2. 3:46 4. 5:00 3. 4:35
Shawn 1. 3:31 4. 4:41 2. 5:02
Mark B 2. 4:10 1. 3:27 3. 5:08
Kathleen 1. 4:19 2. 4:58 4. 5:35
Matt G 3. 5:07 1. 4:52 ?
Oliver 1. 2:03 2. 4:00 4. 3:43
Vinny 1. 2:12 2. 4:18 4. 3:44
Randy 2. 4:37 3. 4:32 4. 5:14
Jeremy 1. 4:29 2. 3:55 3. 5:04
Jess C 1 3:40 step ups 2. 4:31 3. 4:32
Jackie 4:16 17" 4:38 3. 4:12 45#
Mark W 1. 3:24 2. 5:10 3. 4:23
Erika 1. 3:34 2. 4:26 3. 4:02
Ditty 1. 4:20 2. 5:13 3. 5:09
Derreck 4:17 2. 4:45 3. 4:01
Andrew 1. 4:43 2. 4:22 4. 5:10
Oleg 1. 3:42 2. 4:20 3. 4:29
Borden1. 3:27 2. 4:50 3. 3:45
Conn 1 4:01 2. 5:00 4. 5:45
Kate C 1. 2:48 2. 4:14 3. 3:28
Denise 1. 3:35 step up 3. 3:17 wall balls 4. 5:13
Anja 1. 3:34 17" 2. 4:37 26# 3. 3:50 45#
AJ 1. 4:14 2. 5:25 3. 3:51
OMG...how do i choose?!?!?! :)
ReplyDeleteThe Salmon is finally arriving, tomorrow at about 12:00. Please have your coolers ready!
ReplyDeleteLove . . . love!!!!!!!
ReplyDeleteIf it isn't obvious, these are supposed to be all out, balls to the wall, insanely fast sprints. Don't game the row to have lungs left, don't jog on the run. Go as fast as you can out of the gate if you want to get the most from this workout. The point is to get to the second exercise smoked already and afraid to do even one rep.
ReplyDelete6am
ReplyDeleteKelvin 1. 3:52, 3. 2:56, 4. 4:23
Brian 1. 4:25, 2. 3:47, 4. 4:30 su
King 1. 3:34, 2. 4:10, 4. 4:50
Bekah 1. 4:00, 2. 4:07, 3. 4:02
Thor 1. 3:22, 2. 4:44, 3. 4:56
Kim G. 1. 4:37, 2. 3:47, 4. 5:00 su
Cris A. 2. 4:32, 3. 4:16, 4. 4:48
Roni 1. 3:42, 2. 4:35, 3. 5:00
Gina 1. 3:49, 2. 4:00, 4. 5:00
KT 1. 3:18, 2. 3:53, 4. 4:59
Pat P. 1. 3:18, 2. 5:00, 3. 4:15
Balmer 1. 2:26, 2. 3:49, 3. 2:56
1. Run/BJ
2. Row / KBS
3. AirDyne/Thruster
4. DU/Burpee
Big Welcome to Thor, our newest 6am'er! Great job on your first CFKOP class.
Like Jason said, these couplets are meant to be done as a sprint. You will get recovery after each one, so don't game it, go 100% out of the gate and for the full workout.
The DU/burpees option sounds awful!
ReplyDelete7am
ReplyDeleteJay E 3. 3:00, 2. 4:24, 1. 4:58
Mark 3. 3:25, 1. 3:11, 2. 4:32
Lauren M 1. 4:47, 3. 4:20, 2. 4:53
Chip 1. 3:14, 2. 4:15, 4. --
Lam 1. 2:51, 3. 4:45, 4. 4:33
5:30
ReplyDeleteFlounder 1. 4:14 2. 4:45 45# 4. 5:41 Dua
Faby 4 4:15 1. 2:26 2. 3:56
Patrick 3 4:24 1. 3:29 2. 4:56
Jess S 2. 5:10 1. 4:57 4. 7:05
Jen S 2. 3:46 4. 5:00 3. 4:35
Shawn 1. 3:31 4. 4:41 2. 5:02
Mark B 2. 4:10 1. 3:27 3. 5:08
Kathleen 1. 4:19 2. 4:58 4. 5:35
Matt G 3. 5:07 1. 4:52 ?
Oliver 1. 2:03 2. 4:00 4. 3:43
Vinny 1. 2:12 2. 4:18 4. 3:44
6:30
Randy 2. 4:37 3. 4:32 4. 5:14
Jeremy 1. 4:29 2. 3:55 3. 5:04
Jess C 1 3:40 step ups 2. 4:31 3. 4:32
Jackie 4:16 17" 4:38 3. 4:12 45#
Mark W 1. 3:24 2. 5:10 3. 4:23
Erika 1. 3:34 2. 4:26 3. 4:02
Ditty 1. 4:20 2. 5:13 3. 5:09
Derreck 4:17 2. 4:45 3. 4:01
Andrew 1. 4:43 2. 4:22 4. 5:10
Oleg 1. 3:42 2. 4:20 3. 4:29
Borden1. 3:27 2. 4:50 3. 3:45
Conn 1 4:01 2. 5:00 4. 5:45
Kate C 1. 2:48 2. 4:14 3. 3:28
Denise 1. 3:35 step up 3. 3:17 wall balls 4. 5:13
Anja 1. 3:34 17" 2. 4:37 26# 3. 3:50 45#
AJ 1. 4:14 2. 5:25 3. 3:51
Both classes operated with the 5 mintue cap adding 1 second for each rep not completed.
A few scales were noted on the whiteboard but not all so please keep notes for yourself if you did.