Workout of the Day
A.
Every 4 minutes, for 24 minutes (6 sets), for times:
Run 400 Meters
10-12 Burpee Box Jump-Overs (24″/20″)

B.
10-15 Minutes of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.

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Genevieve (Latin America)
Genevieve (Latin America)
May 1, 2015 6:22 am

late posting
A.
2:54/3:02/3:03/3:05/3:19/3:30
ate too close to workout and the last two rounds were brutal.

Abby Prater
Abby Prater
April 30, 2015 2:36 pm

A. 2:40
2:30
2:33
2:33
2:31
2:30

Juan Mantilla
Juan Mantilla
April 30, 2015 11:09 am

Done. All sets 12 burpee box-jump over 24″
R1 = 2’35”
R2 = 2’36”
R3 = 2’34”
R4 = 2’37”

R5 = 2’37”
R6 = 2’38”
TOTAL TIME WORKING = 15’37” (65%)
TOTAL TIME RESTING = 8’23” (35%)

kechagiasl
kechagiasl
April 29, 2015 11:56 pm

Α. Done in anout 2.5mins

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Michele Vieux
April 30, 2015 6:08 am
Reply to  kechagiasl

Sa-wheet!

Mattman
Mattman
April 29, 2015 8:27 pm

No time for me today between work, coaching, and family. Will hit it tomorrow maybe!

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Michele Vieux
April 30, 2015 6:07 am
Reply to  Mattman

Where do you coach?

Mattman
Mattman
April 30, 2015 10:54 am
Reply to  Michele Vieux

Michele, I coach at Upper Left CrossFit in Ferndale Washington…probably one of those places you will never hear about…

Joan D
Joan D
April 29, 2015 5:38 pm

5×5 strength bs bp br

Did not do metcon since I ran early this morning and played racquetball, thats enough conditioning for the day

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Michele Vieux
April 30, 2015 6:07 am
Reply to  Joan D

Oh I love racquetball! I guess you’re not supposed to dive for the ball though…

Joan D
Joan D
April 30, 2015 3:54 pm
Reply to  Michele Vieux

Thats the fun part

Josh
Josh
April 29, 2015 3:23 pm

A. 2:05/2:04/2:07/2:10/2:20/2:20
10 BBJO per round. Quite painful but better than expected.. Calves, knees, and hips are still really tight from Sunday.
B. Hips, hamstrings and quads.

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Michele Vieux
April 30, 2015 6:07 am
Reply to  Josh

Hips! Super fast times though. Great job!

H. Olsson
H. Olsson
April 29, 2015 12:34 pm

2:33/2:46/2:54/5:52(10bbjo)/2:58/2:58. Managed better than expected =)
12 bbjo on all sets except 4th. Looking forward to restday tomorrow..

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Michele Vieux
April 30, 2015 6:06 am
Reply to  H. Olsson

Awesome job!

Brad K
Brad K
April 29, 2015 11:22 am

8 BBJO @ 20″
3:22/3:23/3:25
2:13/2:10/2:09- last three rounds were run and burpees or run and keep breakfast down. Went with the later.

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Michele Vieux
April 30, 2015 6:06 am
Reply to  Brad K

Haha. Those were fast rounds though.

Jon S
Jon S
April 29, 2015 10:55 am

Did Monday’s WOD today after running 1.5 miles in 9:05. Results from the WOD posted there.

Jeremy R
Jeremy R
April 29, 2015 1:31 pm
Reply to  Jon S

9:05 is moving along! Nice work.

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Michele Vieux
April 30, 2015 6:05 am
Reply to  Jeremy R

So fast.

Kate P
Kate P
April 29, 2015 10:30 am

A. Did 8 BBJO each round ( I needed the :45-:50 each round to get my heart rate back down, and I have had to really focus on my box jumps lately so I don’t miss.) Burpees done to parallettes to save the belly. Lol

Jeremy R
Jeremy R
April 29, 2015 1:31 pm
Reply to  Kate P

Nice work Kate!!! Perfect way to adjust the work out! Yes, please don’t miss a box jump! I am sure box step ups will soon be in your future.

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Michele Vieux
April 30, 2015 6:05 am
Reply to  Jeremy R

Ditto what Jeremy said. 🙂

Kyle J Smith
Kyle J Smith
April 29, 2015 9:50 am

A. 12 BBJO. Ranging from 3:10-55

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Michele Vieux
April 30, 2015 6:05 am
Reply to  Kyle J Smith

Great job, Kyle.

Manuel Martinelli
Manuel Martinelli
April 29, 2015 9:39 am

What’s the meaning every 4 min for 24 min!!! Thanks

Joan D
Joan D
April 29, 2015 1:16 pm

You have 4 minutes to complete the run and the burpees box jump overs, whatever time you have left in that 4 minute period is your rest time, when 4 minute hits you start again and so on for 24 minutes, so if you finish each round in 2 minutes you rest 2 minutes

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Michele Vieux
April 30, 2015 6:05 am

How did it go?

Paul Karnes
Paul Karnes
April 29, 2015 9:27 am

400 m run
12 burpee box jump overs
2:59, 2:43, 2:55, 2:53, 2:58, 2:31
Was a little concerned for the well being of my shins in rnd 1 but quickly turned my attention to my cardiovascular status. Good one.

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Michele Vieux
April 30, 2015 6:04 am
Reply to  Paul Karnes

Haha. Great job though!

Patrick
Patrick
April 29, 2015 7:32 am

2:05 – 2:05- 2:09 – 2:03 -2:10 – 2:08

Adopted the curled up in a ball on the floor trying to find my lungs position

Jeremy R
Jeremy R
April 29, 2015 8:41 am
Reply to  Patrick

AMAZING!! That is smoking Patrick!! You must have went to a bad place to put that work in.

Patrick
Patrick
April 29, 2015 8:49 am
Reply to  Jeremy R

I won’t lie , I was on my hands and knees breathing through my arse for a fair while , before I went off to try and work on some muscle up drills . And my run for the bus after was even less pleasant

Patrick
Patrick
April 29, 2015 8:53 am
Reply to  Jeremy R

I have a big engine and can put myself into that dark place when I need it

Mike@CincinnatiStrength
Mike@CincinnatiStrength
April 29, 2015 9:05 am
Reply to  Patrick

Outstanding

Patrick
Patrick
April 29, 2015 9:14 am

Thanks . Just gotta go for it .

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Michele Vieux
April 30, 2015 6:04 am
Reply to  Patrick

Smoking fast times and super advice!

Patrick
Patrick
April 30, 2015 8:01 am
Reply to  Michele Vieux

Thanks . Hurt like hell . Skipping today as I’m coaching the row wod then doing the beer mile wod for some fun as its a public holiday tomorrow

Jeremy R
Jeremy R
April 29, 2015 1:28 pm
Reply to  Patrick

I need to start working out after you post your scores so you can be my “Rabbit!”

Patrick
Patrick
April 29, 2015 1:41 pm
Reply to  Jeremy R

I don’t even look at the comments for other people’s times/weights before I do the wod . You can only control what you can do , it’s a case do what you can do, if that means going to a dark place like today’s or constantly pushing the weight up like yesterday that’s what I do to better myself .

Jeremy R
Jeremy R
April 29, 2015 6:49 am

A. 10 box jumps to stay consistent with others and compare times.
2:23, 2:27, 2:24, 2:24, 2:21, 2:17 I surprised myself with some consistency there. I thought for sure I was going to be all over the place.

B. shoulders with ball and bands

Just out of curiosity. Anyone else use Beyond the Whiteboard? I think Andy you said you do.

Mike@CincinnatiStrength
Mike@CincinnatiStrength
April 29, 2015 7:28 am
Reply to  Jeremy R

Nice work!

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Michele Vieux
April 30, 2015 6:03 am
Reply to  Jeremy R

Super fast!

Anthony
Anthony
April 29, 2015 4:58 am

A. 10 burpee box jumps per round
2:53/2:43/2:55/3:14/3:27/3:29 Started pacing my run in the 4th to save energy for the box jumps. Should have just pushed the run instead and said screw it.

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Michele Vieux
April 30, 2015 6:03 am
Reply to  Anthony

Now you know 🙂

Greg
Greg
April 29, 2015 4:42 am

A. 10 burpee box jumps per round
2:43-2:43-2:49-3:05-3:09-3:18 – Went out too hard early – goal will be around 3 each round next time with a better pace! Fun one though.

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Michele Vieux
April 30, 2015 6:02 am
Reply to  Greg

Great job, Greg!

Mike@CincinnatiStrength
Mike@CincinnatiStrength
April 29, 2015 3:12 am

A. 10 burpee box jumps each time.
2:31-2:33-2:34-2:36-2:38-2:41. Deep burn.

B. Complete. Hips.

Jeremy R
Jeremy R
April 29, 2015 6:50 am

Mr. Consisten! Killed it! Nice work Mike!

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Michele Vieux
April 30, 2015 6:02 am
Reply to  Jeremy R

Seriously consistent. Great job.

Clint Vosloo
Clint Vosloo
April 29, 2015 12:23 am

A

400m run
10 Burpee Box Jump Overs @ 24″

2:55-2:51-2:56-3:01-3:01-2:48

That was a tough one ! Super stoked my toe held up to that … got to love the wide toe box on the Nano 3’s ;-D

Jeremy R
Jeremy R
April 29, 2015 6:50 am
Reply to  Clint Vosloo

Nice consistency Clint! Glad the toe works again ! 😀

Clint Vosloo
Clint Vosloo
April 29, 2015 5:11 pm
Reply to  Jeremy R

Thanks man … glad as well.. hopefully be able to get back in the surf tomorrow ;-D

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Michele Vieux
April 30, 2015 6:02 am
Reply to  Clint Vosloo

Great news on the toe! Looks like it’s about healed up.

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