200 Double Unders
Rest 3 minutes.
100 Burpees
Rest 3 minutes.
50 Squat Cleans 95#/63# Comp. 115#/88#
(Competitors finish with 30 inverted elbows to knees.)
Post time minus 6 minutes.
Coaching Tips: Scale load and movements to match your current fitness level. If the work load seems too much for you, scale your workout. We realize these are probably not your favorite exercises, but you are here to get a workout in. If it was easy….you know the saying. Sometimes you are asked to do the unpopular and the difficult. Don't choose the easy way out. Same rule as last week applies here for the double unders. If you cannot do 15 double unders, you can count your attempts. Competitors go heavier in the cleans and turn them into clean-thrusters.
Reminder: Saturday, March 13 all classes will be held at the main entrance to Cowles Mountain. We will have our workouts there. It will mark our second workout to be held there. If you have never been, they are a lot of fun and quite adventurous as well. Classes are at their regular times.
Any day now, Liz.
I love the Cowles work out!! I sure hope we have a great turn out. Crossfit was meant to be done outdoors.
It’s probably the most fun anyone can have doing what we love doing most………breathing!
I’d show up early for parking and bring a water bottle.
5:15am
Rose 37:40 Rx
Deborah 35:43
Charlotte 35:13
Jon R. 25:52 Rx
Newman 18:29 Rx (Comp.)
Paul 20:51 Rx (Comp.)
Excellent job, ladies. Your determination and perseverence was very inspiring. You displayed such a high level of grit, I thank you for your attempt at this very hard workout. For the rest of you guys, if they can do it…
Newman did 100 burpees in 5:40
Paul 100 burpees in 6:39
You know how long it took me last time I did 200 double unders? 😀 And Burpees too…good thing you have a noon class..I’ll start at 9 and be there till 1! ha ha see you soon guys.
Way to go RX, Rose!
8:00am
Walt 31:47
Amelia 23:53Rx
Dano 37:35Rx (comp.)
9:00am
Jennifer O. 27:49
Teshina 23:51Rx(comp.)
Chad 36:00 (comp.)
Valerie 40:08
Liza 28:58 (20 Sq. Cl.)
Maria 32:20 (20 Sq. Cl.)
Jon B. 21:07Rx
Michelle Z. 32:02Rx
Michelle St. J. 27:16Rx
Yvette 26:48
Diana 100 burpees 5:49
10:00am
Tina 33:46 Rx
Tiffany 23:22 Rx
Anniken 26:21 Rx
Dana 32:20
Dawn C.22:57
David L. 35:49 Rx
Sara L. 34:00
Robert 20:38 Rx
Teshina’s 50 squat clean/thrusters were with 95#
12pm
Ed A. 22:04Rx (comp)
Tyler 37:14Rx
Kristi 42:02
Lenny 35:39
Mike 37:50
Traci 32:34Rx
Deanna 43:22
Matt L. 23:40Rx (comp)
Julia 26:33 Rx
100 burpees 9:50
5:00pm
Bill 35:21 (comp.)
Austin 27:36Rx
George 20:28 (mod)
Jim D. 18:57Rx
Amy 36:55
Dano II 28:46
Susan 43:34
Emily 26:50Rx
Great effort today everybody! whew! 🙂
6pm
Jessica 43:19
Holly 21:44Rx
Katie 34:00 (-40 squat cleans)
Don’t forget, Cowles Work Out in 5 days. Mark your calenders!!
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