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.
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.
A. 2:40
2:30
2:33
2:33
2:31
2:30
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%)
Α. Done in anout 2.5mins
Sa-wheet!
No time for me today between work, coaching, and family. Will hit it tomorrow maybe!
Where do you coach?
Michele, I coach at Upper Left CrossFit in Ferndale Washington…probably one of those places you will never hear about…
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
Oh I love racquetball! I guess you’re not supposed to dive for the ball though…
Thats the fun part
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.
Hips! Super fast times though. Great job!
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..
Awesome job!
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.
Haha. Those were fast rounds though.
Did Monday’s WOD today after running 1.5 miles in 9:05. Results from the WOD posted there.
9:05 is moving along! Nice work.
So fast.
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
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.
Ditto what Jeremy said. 🙂
A. 12 BBJO. Ranging from 3:10-55
Great job, Kyle.
What’s the meaning every 4 min for 24 min!!! Thanks
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
How did it go?
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.
Haha. Great job though!
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
AMAZING!! That is smoking Patrick!! You must have went to a bad place to put that work in.
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
I have a big engine and can put myself into that dark place when I need it
Outstanding
Thanks . Just gotta go for it .
Smoking fast times and super advice!
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
I need to start working out after you post your scores so you can be my “Rabbit!”
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 .
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.
Nice work!
Super fast!
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.
Now you know 🙂
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.
Great job, Greg!
A. 10 burpee box jumps each time.
2:31-2:33-2:34-2:36-2:38-2:41. Deep burn.
B. Complete. Hips.
Mr. Consisten! Killed it! Nice work Mike!
Seriously consistent. Great job.
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
Nice consistency Clint! Glad the toe works again ! 😀
Thanks man … glad as well.. hopefully be able to get back in the surf tomorrow ;-D
Great news on the toe! Looks like it’s about healed up.