2015 February 25 WOD

Posted: February 25, 2015 in Uncategorized

5K row, run or bike

If working on rower or bike, every 3 minutes complete 3 muscle ups. If running, complete as 8 rounds of 600* meters and 3 muscle ups (first round must be 800 meters to complete a full 5000 meters)

  1. Nickhayes says:

    5 rounds of 3 ring dips and 3 small band pullups (every 5 min)

    Bench 3×10

    5 rounds of 3 jumping pullups every 5 min

    Bench 3×10

  2. Jesse G says:

    5k run outside – 24 degrees but no wind
    Subbed 5 strict HSPU per round in place of muscle ups
    All sets of HSPU unbroken

  3. Kate says:

    I need all the help I can get with jerks. Going to work on this tip!


  4. Lucas Holland says:

    Worked up to a heavy set of pc+hsc+sc @195
    EmomΓ—7 5tng power cleans @155
    3rep heavy fs @245
    10rep heavy bs @245
    20rep reverse lung 10 each leg @135
    rowed – 25:05 did rr first 2 rds then rest of the time did 6 kipping pull ups

  5. Kent says:

    35:02 rotated row/ bike/ run: total of approximately 6300 meters; broken up with pull-ups, kipping, jump assist; and ring rows (6 rather than 3 each time).

    bike meters are easy, but the conversion is hard, .1 mile on the bike is about 160 meters. .5 mile on the bike is about 800 meters.

  6. jks says:

    35:26 Ran 1400…800 + 600
    Biked 3.6 Miles
    6 Kipping PUs every 3 Min = 66

  7. Sara M. says:

    This nutrition challenge has been a great way for CFJ members to get prepped for the OPEN!!! πŸ™‚ Getting us all in the routine of quality sleeping, eating, exercising, and hydrating habits!

    I’m super bummed that I can’t join in on the Open fun this year, due to just recovering from a pec issue, but I’ll be there to cheer on everyone competing! Can’t wait to witness the BEASTMODE in everyone! πŸ™‚

    Here are some fun tips from some of the top CrossFit athletes…

    Here is an extra article about making the Open a success:

    Good luck to everyone! πŸ™‚ I look forward to being able to participate in 2016 as last year was a great experience and I really enjoyed the challenge! πŸ™‚

  8. Bryce Miller says:

    Looking for a sweet treat that is healthy? Can’t eat ice cream? Well try some of these out!!!


  9. Cayce Davis says:

    Completed 4537? m–alternated rowing and running
    Alternated ring rows, pull ups w/box, and ring rows w/feet on box at the 3 min intervals

  10. Brandy says:



    if you use promotional code “CF40” you get 40% off.

    There are a couple of pair or Nano 4.0 that are on sale for 99.99 and with the 40% off they are 59.99. And I believe they have free shipping as well.

  11. 23:26 damper 5

    Mobility on glutes, hamstrings, back

  12. MarkDGoff says:

    32:09 row
    bar MU (band)/ PU

  13. Megan says:

    Runs / 3 strict pull ups every rd

  14. Patrick M says:

    5k row& 6 pu/rr

  15. bigdolan says:

    Rowed 3k

  16. Brandy says:

    31:48 damper on 6…3 rds Kipping PUs… Rest RRs… Arms very sore from last two days.

  17. Kate says:

    34:11 rowed
    MU progressions for about half then pull-ups. Worked progressions after WOD- really trying to focus on getting over and turning my hands. Thanks for the help Jennie.

    Mobilized before the WOD and post-wod at home

  18. Sara M. says:

    5 miles on Airdyne😲
    Ring Rows
    **biked next to Melanie… Way to push me through it, girl!πŸ‘πŸ˜ƒ**

    2×5 strict pull-ups with small green band

    Post WOD
    Pec PT mobility (weighted & foam roller)
    Lower back (foam roller)

  19. Marcia Jo says:

    Conditioning: 29:17, RRs

  20. Bryce Miller says:


    Row 5000m w/RR

  21. Bobby says:

    29:32 – rowed – 2 bar muscle up attempts – two sets of 6 c2b pull-ups – 1 ring muscle up – finished with ring muscle up transition practice.

  22. Bill B says:


    Row 5000m w/RR

  23. Brett Christensen says:

    5K w/ MUs: 26:13 Rxd all but one set of 3 MUs unbroken
    Short break then
    7 RFT: 10:51 Rxd
    7 Box Jumps @ 30″
    150′ “Sprints”
    7 KBS @ 72lb
    150′ “Sprints”

  24. Barbara B says:

    5000m row 41:06 (damper 0n 6)
    every 3 min 6 RR

  25. Elisabeth says:

    43:05 run/rr
    Did nothing afterwards, just went home and cried πŸ˜‚πŸ˜© lol!

  26. Melanie says:

    42 RING ROWS

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