Monday, February 27th

26
Feb

Monday, February 27th

Hero WOD

Cameron

For time:
50 walking lunge steps
25 chest-to-bar pull-ups
50 box jumps, 24/20-in. box
25 triple-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball “2-fer-1s”, 20/14-lb. ball
50 sit-ups
5Β rope climbs

Post time to comments.

63 Responses

  1. chad

    Don’t forget to submit your scores for the OPEN!

    Those of you signed up for the Open, please log in and submit your scores.
    More details here: https://games.crossfit.com/help/article/19

    Also, please add yourself to Team Metropolis on your Games profile before Monday!
    You’ll find the option on your Competition Dashboard.

    Please ask a coach at the gym to help with any of these steps if this is your first time or need a refresher.

  2. BAston

    24:47

    Everything rx’d with the exception of triple-unders (3 minutes of practice, and I ended up getting 7 of them – first time ever getting one)

  3. BAston

    24:47

    Everything rx’d with the exception of triple-unders (3 minutes of practice, and I ended up getting 7 of them – first time ever getting one)

  4. robseda

    21:42
    subbed 3 min of triple under practice for the 25.. got 1
    back extensions = superman on the floor
    leg-ful rope climbs

  5. robseda

    21:42
    subbed 3 min of triple under practice for the 25.. got 1
    back extensions = superman on the floor
    leg-ful rope climbs

  6. Darcy

    29:53 scaled the following:
    Ring Rows
    Step ups
    Double Unders
    Wall balls

    Everything else Rx
    Nice to be back πŸ˜€

  7. Darcy

    29:53 scaled the following:
    Ring Rows
    Step ups
    Double Unders
    Wall balls

    Everything else Rx
    Nice to be back πŸ˜€

  8. Jess RP

    29:25 lots of scaling…
    Ring rows
    Step ups
    Double unders
    Pushups
    Knee raises
    Regular wall balls (with 10lb ball)
    Did the rope climbs at least!

  9. JoJo

    Active recovery day at work
    30 min yoga
    5 min AMRAP push-ups 90 total

    15lbs DB for ladies/don’t have rings at work so dips
    I can’t write…

    Bropen Workout 1: 8:13
    For time:
    10 bicep curls
    15 ring dips
    20 bicep curls
    15 ring dips
    30 bicep curls
    15 ring dips
    40 bicep curls
    15 ring dips
    50 bicep curls
    15 ring dips
    For the curls, alternate arms using 2 20# dumbbells and perform from a seated position.

  10. JoJo

    Active recovery day at work
    30 min yoga
    5 min AMRAP push-ups 90 total

    15lbs DB for ladies/don’t have rings at work so dips
    I can’t write…

    Bropen Workout 1: 8:13
    For time:
    10 bicep curls
    15 ring dips
    20 bicep curls
    15 ring dips
    30 bicep curls
    15 ring dips
    40 bicep curls
    15 ring dips
    50 bicep curls
    15 ring dips
    For the curls, alternate arms using 2 20# dumbbells and perform from a seated position.

  11. GUYHANANYA

    50 walking lunge steps
    5 chest-to-bar pull-ups
    20 ring rows
    50 box jumps, 20-in. box
    15 double-unders
    50 back extensions
    10 ring dips
    50 knees-to-chest
    25 wall-ball
    50 sit-ups
    1 rope climbs

  12. GUYHANANYA

    50 walking lunge steps
    5 chest-to-bar pull-ups
    20 ring rows
    50 box jumps, 20-in. box
    15 double-unders
    50 back extensions
    10 ring dips
    50 knees-to-chest
    25 wall-ball
    50 sit-ups
    1 rope climbs

    1. ERIC S.

      @BAston here’s what you do if you want to do it again
      1. 2 hands coming down on the snatch is better than one. I switched hands on the way down.
      2. Saturday I did the duck squat and jumped off the box, today I stepped off the box
      3. I wrote my splits and had them in front of me. I needed to make sure I was always under those times.
      #doitagain 😈

    1. ERIC S.

      @BAston here’s what you do if you want to do it again
      1. 2 hands coming down on the snatch is better than one. I switched hands on the way down.
      2. Saturday I did the duck squat and jumped off the box, today I stepped off the box
      3. I wrote my splits and had them in front of me. I needed to make sure I was always under those times.
      #doitagain 😈

  13. Matt

    Cameron
    22:19 Rx, box jumps kicked my butt today, also menage-a-duex wallball are crazy, broke these up 8-7-5-5, but kept a good rhythm
    #dontdoitagain it hurts!

  14. Matt

    Cameron
    22:19 Rx, box jumps kicked my butt today, also menage-a-duex wallball are crazy, broke these up 8-7-5-5, but kept a good rhythm
    #dontdoitagain it hurts!

  15. Jennifer

    50 walking lunge steps– 50 rx
    25 chest-to-bar pull-ups– 25 ring rows
    50 box jumps, 24/20-in. box–50rx
    25 triple-unders–25 DU
    50 back extensions–50rx
    25 ring dips–25 push ups
    50 knees-to-elbows–50 almost rx
    25 wall-ball β€œ2-fer-1s”, 20/14-lb. ball–25 regular WB
    50 sit-ups–50 rx
    5 rope climbs

  16. Jennifer

    50 walking lunge steps– 50 rx
    25 chest-to-bar pull-ups– 25 ring rows
    50 box jumps, 24/20-in. box–50rx
    25 triple-unders–25 DU
    50 back extensions–50rx
    25 ring dips–25 push ups
    50 knees-to-elbows–50 almost rx
    25 wall-ball β€œ2-fer-1s”, 20/14-lb. ball–25 regular WB
    50 sit-ups–50 rx
    5 rope climbs

  17. Michele Adler

    So I scaled a lot of things, did it during “Captain’s Hour” so I kind of checked with JCash regarding scaling but also just added things on my own.
    Banded pull-up for C2B pull-ups
    125 single unders
    Ring push-ups as sub for ring dips
    Regular WBs instead of 2 for 1 @ 10#
    10 pulling yourself up with rope instead of rope climbs
    26:46
    Thanks Carlos and Richie for the push!
    Also shoutout to Eroc and Matt F for crushing 17.1, they were speedy!

  18. Michele Adler

    So I scaled a lot of things, did it during “Captain’s Hour” so I kind of checked with JCash regarding scaling but also just added things on my own.
    Banded pull-up for C2B pull-ups
    125 single unders
    Ring push-ups as sub for ring dips
    Regular WBs instead of 2 for 1 @ 10#
    10 pulling yourself up with rope instead of rope climbs
    26:46
    Thanks Carlos and Richie for the push!
    Also shoutout to Eroc and Matt F for crushing 17.1, they were speedy!

  19. BAston

    Re-did 17.1:

    212 reps rx’d (27 rep improvement).

    Thank you Sandy for judging! Thanks Derek for doing it with me.

    1. sassypants

      That was fun! I’m glad you didn’t actually run into the wall! We could have been featured in the 17.1 fail videos.

  20. BAston

    Re-did 17.1:

    212 reps rx’d (27 rep improvement).

    Thank you Sandy for judging! Thanks Derek for doing it with me.

    1. sassypants

      That was fun! I’m glad you didn’t actually run into the wall! We could have been featured in the 17.1 fail videos.

  21. Roberts

    Walking lunges
    15 pull ups
    Box jumps
    50 singles- my back couldn’t handle the DUs
    10 ring dips
    15 knee ups
    15 of this wall ball things
    Sit ups
    1 rope climb

    Still sore from Saturday but needed to move

  22. Roberts

    Walking lunges
    15 pull ups
    Box jumps
    50 singles- my back couldn’t handle the DUs
    10 ring dips
    15 knee ups
    15 of this wall ball things
    Sit ups
    1 rope climb

    Still sore from Saturday but needed to move

  23. Melissa TruHero

    29:07 with…
    50 walking lunge steps
    25 chest-to-bar pull-ups (singles)
    50 step-ups/20-in. box
    25 double-unders
    50 supermans
    10 ring dips/ 15 push-ups
    50 knees-to-elbows
    25 wall-ball β€œ2-fer-1s”,14-lb. ball (all singles)
    50 sit-ups
    5 rope climbs

    All that moving helped my back from 17.1 aftermath surprisingly

  24. PlayGurlPattyG

    50 walking lunges
    25 ring rows
    50 box jumps
    3 min of practice double under
    50 back extensions
    25 ring push ups
    10 x5 knees to almost elbow
    25 wall balls @10lbs
    50 sit ups
    5 rope walk to the ground and back again
    26 min + some change

  25. PlayGurlPattyG

    50 walking lunges
    25 ring rows
    50 box jumps
    3 min of practice double under
    50 back extensions
    25 ring push ups
    10 x5 knees to almost elbow
    25 wall balls @10lbs
    50 sit ups
    5 rope walk to the ground and back again
    26 min + some change

  26. D-Nice

    I scaled with some of the dumbbell exercises for PT so I’m rehabbing my shoulder and WOD-ing at the same time yay

    50 walking lunges (rx woah)
    25 5# dumbbell rows
    50 box step ups
    150 single unders
    25 5# dumbbell “bench press”
    50 supermans
    50 sit ups
    50 goblet squats (18#)
    50 sit ups
    21:00

  27. 29:06 RX-ish

    chest-to-bar pull-ups were in 2’s and 3’s, jumped back up quickly between, normal grip (used to only do them with reverse grip, so, that’s nice); Carlos is right, box jumps without burpees are great; Attempted triples were singles and then a single attempt with a giant jump and swing with my eye closed 25 times; ring dips on a box; K2E in 2’s and 3’s; wall ball 2-fer’s in 7’s and 5’s.

    Back is still super tight from 17.1

  28. 29:06 RX-ish

    chest-to-bar pull-ups were in 2’s and 3’s, jumped back up quickly between, normal grip (used to only do them with reverse grip, so, that’s nice); Carlos is right, box jumps without burpees are great; Attempted triples were singles and then a single attempt with a giant jump and swing with my eye closed 25 times; ring dips on a box; K2E in 2’s and 3’s; wall ball 2-fer’s in 7’s and 5’s.

    Back is still super tight from 17.1

  29. Gracie Lyman

    did this on weds

    cashed in w/ 1 mile run

    50 walking lunges
    25 pull ups w green band
    50 box jumps
    practiced dubs
    50 back extensions
    25 ring dips w black band
    50 knees to elbows (kind of)
    25 reg wall balls
    50 sit ups
    10 rope climbs from the floor

    24:30–took my sweet time between moves

  30. Gracie Lyman

    did this on weds

    cashed in w/ 1 mile run

    50 walking lunges
    25 pull ups w green band
    50 box jumps
    practiced dubs
    50 back extensions
    25 ring dips w black band
    50 knees to elbows (kind of)
    25 reg wall balls
    50 sit ups
    10 rope climbs from the floor

    24:30–took my sweet time between moves