The way of the Paladin

5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.

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Post time to comments.

Related:
• CrossFit WOD 180428 Tips With Pat Sherwood
• Fixing Common Rowing Errors

5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo that segment before moving back to the other exercise.

Scaling
If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.

Intermediate Option
5 rounds for time of:
1 sub-0:48 250-m row
100 unbroken single-unders

If the row takes longer than 48 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.

Beginner Option
3 rounds for time of:
1 sub-0:55 250-m row
100 single-unders

If the row takes longer than 55 seconds, redo it before moving back to the other exercise.

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Workout of the day

5 Rnd : 

1km run

20 Pull-ups 

3 min rest

Result :

1:06:28.55

Extra #1

21-15-9

Back squats

TRX Body weight rows

Result :

70kg Barbbell

11:28.23

Extra #2

8x 5 One arm dumbbell rows

Result :

20kg - 25kg - 30kg - 35kg

35kg - 35kg - 35kg - 35kg

Note

아.. 더워진다.. 여름이 오긴 올건가보다.

Rest Day

"The Mediterranean Diet’s Fight Against Frailty," JAMA Network.

Post thoughts to comments.

For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

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Related:
• CrossFit WOD 180426 Tips With Pat Sherwood
• Weighted Pull-Up Variations

Scaling
Modify the pull-ups and reduce the dumbbell weight so you can complete each set of exercises in 2-3 sets.

Intermediate Option
For time, using a single dumbbell:
10 strict pull-ups
40 overhead lunges
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups

Men: 35-lb. dumbbell
Women: 25-lb. dumbbell

Beginner Option
For time, using a single dumbbell:
10 jumping pull-ups
40 overhead lunges
10 jumping pull-ups
30 snatches, alternating arms
10 jumping pull-ups
20 overhead squats, 10 each arm
10 jumping pull-ups
10 Turkish get-ups
10 jumping pull-ups

Men: 20-lb. dumbbell
Women: 10-lb. dumbbell

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Scaled

For time, using a single dumbbell:
10 strict pull-ups
40 overhead lunges
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups

Result : 

37:13.82 

Dumbbell 15kg (Turkish get-ups 10kg)

Extra #1

5 Rnd :

500m run

25 Push-ups

5 Pull-ups

Result :

27:40.19

Extra #2

5x 10 Knee AB Slider

1km run

Warm-up

1km run

Note

내일은 Rest day 그러니 오늘도 AROO!!!

10 rounds, each for time:
5-10-15-yard shuttle sprint

Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).

Rest as needed between sprints.

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Post all 10 times to comments.

Related:
• CrossFit WOD 180425 Tips With Pat Sherwood
• CrossFit Football—Shuttle Runs: Part 1

Scaling
Each sprint is short and should be done at max effort. All skill levels can complete this workout as prescribed. Newer athletes might want to reduce the number of intervals.

Beginner Option
7 rounds, each for time:
5-10-15-yard shuttle sprint

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어제도 운동 못하고, 오늘건 스케일링 애매해서

Barbara

5 Rnd:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

3 min rest

Result :

40:57.96

Extra #1

5 Rnd :

Archer push-ups

400m run

Result :

시간측정 못함

Extra #2

5x 5 Weighted pull-ups

10kg - 10kg - 10kg - 12.5kg - 15kg

Extra #3

5x 10 TRX Bodyweight rows

Note

출장 끝나고 오랜만에 운동가니 좋당.

Otis

Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.

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Post rounds completed to comments.

U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.

Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.

He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.

Related:
• CrossFit WOD 180424 Tips With Pat Sherwood
• The Back Squat
• The Shoulder Press
• The Deadlift

Scaling
For each movement, pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics.

Intermediate Option
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

Use body weight for the squats and deadlifts and 1/2 body weight for the presses.

Beginner Option
Complete as many reps as possible in 15 minutes of:
1 squat, 1 push-up, 1 deadlift
2 squats, 2 push-ups, 2 deadlifts
3 squats, 3 push-ups, 3 deadlifts
Etc.

Use ½ body weight for the deadlifts.

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출장 복귀 등등 일로 운동 쉼.