Thursday, January 3, 2013


EMOM 8: 2 Rope Climbs OR Learn to Deadlift
NOTE: Sub 5 Pull Ups for 1 climb


For Time:

Row 500m OR Run 400m OR Bike 30 cal
Deadlifts (225#/155#)
Box Jumps (24”/20”)
Push Ups
Row 500m OR Run 400m OR Bike 30 cal

17 thoughts on “Thursday, January 3, 2013

  1. 3 rope climbs–then pullups

    metcon: 16:23 @ 125#

    Loved 8:30a. So many new people and coffee was awesome! 🙂 good start to Thursday.

  2. Yay! One of the few RX’d workouts in the last 3 months of healing!
    14:07 rx with running
    Great 6am crew! Welcome to the new folks!

  3. Made it through the rope climbs but it was a struggle. And it messed up my shoe 🙁 But it was worth it.

    13:xx (I think?) on WOD, 105# DL

    It’s good to be back!

  4. Workouts like this make me sick that I’m sick – I’m sure everyone would’ve loved to laugh with me as I attempted a rope climb! Instead I’m in bed with hot bourbon tea and chicken broth… Have fun for me people!!!!!

  5. I was way late for the 6 and way early for the 7pm class so I did a little of my own thing

    3 burpees EMOM and completed 100 KB and 100 sqts in 11:40 then about 5 min later did 21-15-9 from today in 8:57.

    Great workout and great energy in the gym!

  6. I did like 6 rounds of rope climbs and then felt a little shaky so I did the last couple rounds of pull ups.

    Metcon in 12:44 or 6 doing rowing. Deadlifts were at 185#. Everything else was rx.

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