Med-Mastodon

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workoutOfTheDay</a> First a gymnastics piece, working on strict pull-ups. EMOM 6' * Odd minute: 4-6 Chin Ups * Even minute: 3-5 Strict Pull-UpsThey went OK but the last set was ... interesting.Then the <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Workout</a>: "Count Dooku"<a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AMRAP</a> 2' * 10 Front Squats (42.5 / 60) * 10 Box Jump Overs (24 / 30) * Max Reps Ring Rows 2' RestContinue until 100 ring rows.Finished in 21'12", scaling the front squats to 30kg on the bar, the box jump overs at 20" (I'm short), and spacing the ring rows in 6 rounds, doing 25 / 20 / 17 / 17 / 16 / 5.<a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#wod</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#weightlifting</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workoutOfTheDay</a> First max rep bench presses, like last week, but with 2.5kg more on the bar.Did 30 @ 35kg (50% 1RM), and 36 @ 20kg (+- 50% of that).Then the <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workout</a> "Agent Honeydew"<a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AMRAP</a> 15' * 16/19 kcal Row *19 Dumbbell Bench Presses (10/15)Finished 5 rounds, doing:* 19 kcal row * 19 dumbbell bench presses with 2x15kg.<a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#wod</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#weightlifting</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workoutOfTheDay</a> was core today.4x * 30" Hollow Hold * 30" Shuttle Runs * 30" Sit-Ups * 30" Step Ups * 1' Rest4x * 30" Walking Lunges * 30" Tuck Ups * 30" Up-Downs * 30" Weighted Sit-Ups (14lbs medball) * 1' Rest<a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AMRAP</a> 15' * 8m Dumbbell Front-Rack Walking Lunges (2x10kg) * 15 Weighted Sit-Ups (same medball) * 6 Dumbbell Front-Rack Box Step Overs (2x10kg) * 8 Tuck-Ups * 12 kcal Row Erg<a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workout</a> <a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#wod</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a>

Jan ☕🎼🎹☁️🏋️‍♂️I survived the <a href="https://fedi.kcore.org/tags/Open25" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Open25</a>.1!<a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workoutOfTheDay</a> "Open 25.1"<a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AMRAP</a> 15' * 3 burpees over the Dumbbell * 3 Dumbbell Hang Cleans + Shoulder to Overhead * 15m walking lungesEvery round, add 3 burpees and 3 db hang cleans and shoulder to overheads.I went with the scaled version, which means 15kg dumbbell.Finished 162 reps. Iz dead.<a href="https://fedi.kcore.org/tags/open" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#open</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a> <a href="https://fedi.kcore.org/tags/crossfitOpen" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfitOpen</a><a href="https://games.crossfit.com/workouts/open/2025" rel="nofollow noopener noreferrer" translate="no" target="_blank">https://games.crossfit.com/workouts/open/2025</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a> Warm-up: * Banded 7sAMRAP 10' * 12kcal Echo Bike * 5 Inchworms * 5 Snatch Grip Deadlift (empty bar) * 4 Hang Muscle Snatch * 3 Power Snatch3 sets: * 12kcal Echo Bike * 2 Power Snatch<a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Workout</a>: "Steamboat Springs'" <a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AMRAP</a> 15' - team <a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#wod</a>, teams of 3. Partner 1: Odd Rounds (1-3-5-7-...) as sets Partner 2: Even Rounds (2-4-6-8-...) as sets* Power Snatch (42.5/60) * 16m Shuttle RunI got to do (yay me) the echo bike (6kcal per set) and dumbbell hang snatches (@12.5kg).The last round of echo bike was 36 kcal, which is *URGH*In the team we got at round 6, and then 11 reps.<a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a> being a <a href="https://fedi.kcore.org/tags/core" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#core</a> <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workout</a> today4x * 30" Reach * 30" Knee Raises * 30" Side Plank * 30" Sit-UpsThe next two AMRAPS repeated 2 timesAMRAP 5' * 10 Toes-To-Bar * 16m Bear Crawl * 20 Weighted Sit-Ups<a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AMRAP</a> 5' * 20 Single Arm Russian Kettlebell Swings * 20 Single Arm Ring Rows * 10 V-UpsIt was fun, not too hard but enough that i'll feel it tomorrow :)<a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#wod</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a> First a strength part, Power Cleans and Push Jerks. It's the first time in *ages* that I've done push jerks without any discomfort or pain!6 sets, every 2' a set. I kept it low weight, being careful and working on technique and form. Topped out at 32kg.After that the <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workout</a> "Gecko", or "Open 12.4"<a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AMRAP</a> 12' * 150 Wall Balls (14/20) * 90 Double Unders * 30 Muscle UpsSo this is basically a "for time" because good luck finishing even a single round :DScaled to * 150 Wall Balls @ 12lbs * 90 Single Unders * 17 Half Burpee Jumping Pull-UpsAnd then it went *BEEEP*<a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#wod</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a> <a href="https://fedi.kcore.org/tags/Core" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Core</a> class!4x * 30" Single Arm ring Row Hold L * 30" Hollow Hold * 30" Single Arm ring Row Hold R * 30" Knee Raises2x<a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AMRAP</a> 5' * 12 Weighted Sit-Ups * 10 Ring Rows * 8 Knees-To-ElbowsAMRAP 5' * 10 Back Extensions * 10 Shoulder Taps L + R * 10 Bicycle Crunches L + R<a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workout</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a> (1/2)Warm-up: <a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AMRAP</a> 10' * 1' Machine *10 Glute Bridges *10 Suitcase Deadlifts *10 Cat Cows *10 Step-Ups *10 Alternating V-Ups2 sets *5 Deadlifts *2 Box Jumps *4 GHD Sit-Ups<a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Workout</a>: "Milk and Cookies" AMRAP 18' * 9 Deadlifts (35 / 52) * 12 Box Jumps (20/24) * 15 GHD Sit-Ups or V-UpsI did the deadlifts @ 52kg, box jumps and V-Ups (since we have only 1 GHD)Finished 8 rounds and 17 reps.Then a small finisher3 rounds * 10 Single Arm Dumbbell Rows (@ 20kg) * 30" rest * 10 Inverted skull Crushers * 2' restThose inverted skull crushers are so easy to underestimate, and friggin' hard!<a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#wod</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#weightlifting</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a> Team Workout"New Year's Eve"<a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AMRAP</a>, time cap 20 mins.Partner 1: * row/ski/bike 400mPartner 2: * 24 Deadlifts (52/83) * 24 Push-Ups * 24 Dumbbell Snatches (10/15) * 24 Sit-UpsEvery 400m switch, where the movements of P2 are continued. Each full round of P2 movements counts as 1 round.We finished 4 rounds and 66 reps.I scaled it to * deadlifts @ 50kg * dumbbell snatches @ 9kg (the other weights were gone) * box push-ups (no barbells left) * just plain sit-ups<a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workout</a> <a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#wod</a> <a href="https://fedi.kcore.org/tags/teamwod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#teamwod</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#weightlifting</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a> <a href="https://fedi.kcore.org/tags/core" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#core</a> <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workout</a>4 rounds * 30" Hollow Hold * 30" Prone Swimmers * 30" Plank on elbows * 30" Passive bar hang (switch to knee raises round 3-4)1' restThen two sets of<a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AMRAP</a> 5' * 20 Weighted Sit-Ups * weight:: 14lbs medball * 20 Back Extensions1'30" rest<a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AMRAP</a> 5' * 15 Knees-To-Elbows * 15 Mountain Climbers * 15 kcal Bike ErgA nice way to start the weekend :)<a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#wod</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a>Tackled two sessions today, one a <a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#wod</a>, second a <a href="https://fedi.kcore.org/tags/core" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#core</a> workout"Open 11.5" <a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AMRAP</a> 20' * 5 Power Cleans (45/65) * 10 Toes-to-bar * 15 Wall Balls (14/20)I scaled this to * 5 Power Cleans @ 32kg * 10 Hanging Leg Raises + kick * 15 Wall Balls with a 10lbs ballFinished 9 rounds and 5 reps.The core was deadlier:4x * 30" Side Plank L * 30" Hollow Hold * 30" Side Plank R * 30" Plank on elbows * 1' rest4x * 30" Russian Twists * 30" Candlestick Hold * 30" Windshield Wipers * 30" L Hang * 1' rest4x * 30" Wheelbarrow * 30" Med Ball Passes L * 30" Leg Throws * 30" Med Ball Passes R * 1' rest4x * 30" Jumping Jacks * 30" Deadbugs * 30" High Knees * 1' rest<a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a> "Open 14.1" or "Open 23.1" which was a reprise<a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AMRAP</a>. 14' timecap * 60 kcal row * 50 Toes-to-bars * 40 Wall balls (14/20) * 30 Cleans (45/60) * 20 Muscle-UpsIt was more of a "1 round for time" :DFinished _just_ 1 round.Scaled to: * 60 kcal row * 50 Knee Raises * 40 Wall Balls (11lbs ball) * 30 Power Cleans @ 30kg * 20 Muscle-Up Transitions in Low Rings<a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#wod</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workout</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a> "Ritchie's Birthday Workout" <a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AMRAP</a> 20'* 16 Deadlifts (91kg) * 11 Bar Muscle-Ups * 400m runI can deadlift that much... but not 16+ times :pFinished 4 rounds and 21 reps (so all the deadlifts and 5 muscle ups)* 16 Deadlifts @ 55kg on the bar * 11 jumping bar muscle-ups * 800m bikeNot sure what my arms will say tomorrow :)<a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#wod</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#weightlifting</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a> Not the greatest today... all overhead stuff and let that be category i'm still easily hurting and so very careful about.First overhead squats... which I had to switch to overhead strict presses, because moving into squat requires a rotation of the shoulder which is *painful*5 sets of 3 reps each. Started with the technique bar (7.5kg) and then 12.5kg total, which was the max that my shoulder found ok.Next up was "Open 12.2", which is snatch hell in 10 minutes. * 30 Snatches (20/35) * 30 Snatches (30/61) * 30 Snatches (45/75) * <a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AMRAP</a> Snatches (55/95)During the warm-up the snatches felt iffy, so .. power cleans.* 30 @ 15kg * 30 @ 20kg * 30 @ 25kg * 20 @ 30kgI'm a bit miffed about it. But it is what it is, and there's nothing I can do about it except accept the limitations that are.<a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#weightlifting</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workoutOfTheDay</a> "Quarter"<a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AMRAP</a>, time cap 25'* 25 kcal bike/row/ski or 19kcal echo bike * 25 Med Ball Cleans (14/20) * 25 Push-UpsI finished 4 rounds and was on my 6th pushup, so 56 repsScaled it to * 25 kcal Bike Erg / 19 kcal Echo Bike / 25 kcal Row Erg / 25 kcal Ski Erg / 25 kcal Bike Erg * 25 Med Ball Cleans (14lbs ball) * 25 barbell push-ups<a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#wod</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a> On Saturday, for a change<a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Workout</a>: "Calf Pull" <a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AMRAP</a>, 14' timecap* 12 Kettlebell Snatches (16/24) * 21 Deadlifts (61/83) * 42 Double Unders / 84 Single UndersThe Kettlebell Snatches were a first for me, I hope my wrists won't be too bruised :pFinished 5 rounds, and adjusted to * 12 Kettlebell Snatches with 12kg kettlebell * 21 deadlifts with 50kg on the bar * 84 Single unders<a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#wod</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#weightlifting</a>

Jan ☕🎼🎹☁️🏋️‍♂️Todays <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a> was really not my thing."Barbell Conditioning" <a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AMRAP</a>, 20' timecap * 5 Thrusters (30/43) * 7 Hang Power Cleans *10 Sumo Deadlift High PullsEverything with the same bar.Thrusters are not my friend yet ... I put 25kg on the bar. Started with 30 but quickly realised that was not going to last.* 5 Front Squats * 7 Hang Power Cleans * 10 Sumo Deadlift High PullsFinished 7 rounds and 10 reps.<a href="https://fedi.kcore.org/tags/notAFan" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#notAFan</a> <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workout</a> <a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#wod</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#weightlifting</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workoutOfTheDay</a> "Soft Launch" <a href="https://fedi.kcore.org/tags/METCON" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#METCON</a> <a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AMRAP</a> 30'* 400m run * 7 Chest-to-Bars * 14 Sit-Ups * 21 Front Squats (34/52)Scaled to * 800m Bike Erg * 7 Jumping Pull-Ups (4 10kg plates underfoot, so my wrist came to the bar) * 14 Sit-Ups * 21 Front Squats with 30kg on the barFinished 6 rounds and was at the 400m of the bike when the time ran out.<a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#weightlifting</a> <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workout</a> <a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#wod</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workoutOfTheDay</a> Warmup: * 30"/30" Pigeon Pose * 1' Plane Crash Victims2 rounds * 30" Waiter Walk Left * 30" Wallsit * 30" Waiter Walk Right * 30" Hollow Hold* 10 Slow Air Squats * 10 Med Ball Squats * 10 Wall Balls * Tabata rowing * 10/10 Single Handed Dumbbell Deadlifts * 10/10 Dumbbell High Pull * 10 Alternating Dumbbell Snatches * 10 Slow Knee Raises * 10 Straight Leg Raises<a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Workout</a>: "Switcharoo" <a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AMRAP</a> 18' * 15/18 kcal Echo Bike - 21/25 kcal other machine * 15 Wall Balls (14/20) * 12 Dumbbell Snatches (15/22.5) * 9 Toes-To-BarI finished 4 rounds and 3 reps, but F* my lats are sore from yesterday!Scaled to * 25 cal row * 15 Wall Balls with 12lbs ball * 12 Dumbbell Cleans with 7.5kg dumbbell (more was too much today) * 9 Hanging Leg Raises (pretty high up!)<a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#wod</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a>

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