Thursday, July 16, 2015

 
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WOD
Every 4 minutes for 5 rounds complete:
400m Run
15 KBS 53/35
10 box jump overs 24/20
 
CrossFit is scalable to any fitness level. You can run a shorter distance, bike, or row. Use a lighter kettlebell if necessary and or a shorter box.
 
 

9 comments:

  1. Good running this morning - thanks for the push Adam and Jason. I think my times were 2:52, 2:55, 2:57, 3:02, 3:01.

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  2. Was going to take a rest day, but decided to do this wod with a lighter KB instead.
    26lb kb, 20" box
    3:22 , 3:15 , 3:06 , 3:03 , 2:54

    Cool video, makes me want to try out for the NFL. kidding.

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  3. Running WODs aren't typically my thing. Usually I'm "tired" or "busy"... But I did the damn workout!! It is tough - no lie about that!!
    My times: 3:??, 3:??, 3:45, 3:53, and 3:56 (I think... Those may be all wrong).

    Point of the story - I finished 5 rounds under 4 minutes. I think I'm pretty awesome today!!

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  4. WOD - 2:59, 2:57, 3:11, 3:46, 3:55 RX
    Thanks 5:30 for the push on the runs!

    Asa

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  5. 400m runs with the 6:30 class
    1:50,1:48,1:48,1:50,1:51

    Thanks 6:30!
    Asa

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  6. 3:15, 3:22, 3:25, 3:40, 3:37.
    Fun trying to keep up with Asa at 5:30... I can't belive you ran more at 6:30.. You're a beast!

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  7. Great video!
    I didn't want to do today's WOD but I haven't been running so I made myself go. I got 2:48, 2:53, 3:03, 3:13, 3:13 RX. I also did week 2, day 1 optional and competition work as well as week 2, day 2 optional and competition work. So glad I made myself go.

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