Workout of the Day
In teams of three, perform three rounds each for time of:
Row 800 Meters
Run 400 Meters
20 Toes to Bar

Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.

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William Ma
William Ma
April 8, 2020 12:03 pm

19:04 (1200m bike/400m run/20 TTB)

Phillip Pound
Phillip Pound
April 1, 2015 3:40 pm

Timed all 3 rounds: 5:40, 5:45, 5:50. 17:15 total (with 3min row subbed for 800m row because my erg is broken).

Kyle J Smith
Kyle J Smith
April 1, 2015 8:57 am

Solo RX 22:42

Forrest Hunt
Forrest Hunt
March 31, 2015 7:38 pm

Had to modify today because my quads are still brutally sore.

Did
5min AD (moderate pace)
20 t2b
5 min AD
20 t2b
5min AD
20 t2b
5 min AD

Hoping to finally walk right by tomorrow or Thursday.

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Michele Vieux
March 31, 2015 7:53 pm
Reply to  Forrest Hunt

Quads!

Andrew Daggon
Andrew Daggon
March 31, 2015 5:09 pm

19:51 Rx but alone

Toes to bars are brutal, my legs are ridiculously long and heavy!

Jeremy R
Jeremy R
March 31, 2015 5:17 pm
Reply to  Andrew Daggon

great time Andrew! For long and heavy legs you moved them pretty fast!!!

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Michele Vieux
March 31, 2015 7:44 pm
Reply to  Jeremy R

I’d say so!

Victor Robles
Victor Robles
March 31, 2015 4:35 pm

26:09 RX
Followed by core workout

Keeping the core tight was a challenge after those Toes 2 Bar!

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Michele Vieux
March 31, 2015 7:44 pm
Reply to  Victor Robles

Good to see you, Vic!

Greg L
Greg L
March 31, 2015 3:48 pm

https://www.crossfitinvictus.com/wod/march-25-2015-performance/

A) 195, 225, 255, 270, 285, 305(f), 305(f)…first part felt great the 101% not so much.
B) 1:22 (missed at DU 33) + 1:19 (UB) + 1:19 (UB) + 1:18 (UB) + 1:22 (missed at DU 49..ugh) = 6:40

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Michele Vieux
March 31, 2015 7:52 pm
Reply to  Greg L

Great job! Looks like the double-unders got better!

Todd E.
Todd E.
March 31, 2015 3:15 pm

33:13 Team of 3! Great cardio today, just what the body needs.

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Michele Vieux
March 31, 2015 7:43 pm
Reply to  Todd E.

Awww yeah!

Genevieve (Latin America)
Genevieve (Latin America)
March 31, 2015 3:12 pm

woke up at almost 100% today – back to measuring foods (ate clean while sick but didn’t measure macros)
A. 100 unbroken Russian KBswings at 25# (something fun to do)
B. 22:00 RX (solo) – thought i would do better but lungs still feeling the sickness while running

Hopefully will get back to running intervals this week if lungs can handle it.

Greg
Greg
March 31, 2015 5:11 pm

What do you recommend for running intervals, or what do you do? I’m looking to get into this as some extra work!

Genevieve (Latin America)
Genevieve (Latin America)
March 31, 2015 5:22 pm
Reply to  Greg

I’m training specifically for a PFT, so i do a lot of 200, 400, and 800’s running at “goal pace”. It has definitely helped my overall conditioning. I now need to incorporate sprints (which is hard to do on poorly paved roads in chile).

If you want my specific plan…page 9 http://site.stewsmithptclub.com/6weekrunningplan.pdf

I’m starting the program over soon but with a faster “goal pace” than before. if you are keen?

Greg
Greg
March 31, 2015 5:50 pm

Looks great thanks!!

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Michele Vieux
March 31, 2015 7:42 pm
Reply to  Greg

@disqus_Q5UeyBR1eE:disqus what’s your running goal?

Greg
Greg
April 1, 2015 6:01 am
Reply to  Michele Vieux

Just looking to speed up my 200/400/800m runs and still have plenty left in the tank. Want to ‘build the engine’! I plan on doing some more of these runs as well as 30mins, 1 min run 1 min rest.

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Michele Vieux
March 31, 2015 7:42 pm

Glad you’re feeling better!

Tony Forza
Tony Forza
March 31, 2015 3:07 pm

23:37 solo. Did the 400 meter run on the CURVE.

Jeremy R
Jeremy R
March 31, 2015 5:18 pm
Reply to  Tony Forza

Is the Curve brutal???

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Michele Vieux
March 31, 2015 7:40 pm
Reply to  Jeremy R

Sounds like it.

Tony Forza
Tony Forza
April 1, 2015 6:42 am
Reply to  Jeremy R

The curve takes getting use too for sure. I call it the hamster wheel from hell. Once you master running on a curve, everyday running becomes effortless.

Bz
Bz
March 31, 2015 1:50 pm

32:00, did as two person team with my wife who is new to crossfit

Jeremy R
Jeremy R
March 31, 2015 5:19 pm
Reply to  Bz

I crossfit with my wife in our garage gym and love it! We get to spend some quality time together, sometimes in the real suck! LOL

Bz
Bz
March 31, 2015 7:27 pm
Reply to  Jeremy R

Lol yeah it is mostly painful times but it is good for us both, we also crossfit in our garage

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Michele Vieux
March 31, 2015 7:39 pm
Reply to  Bz

You guys are awesome!

Peter Denbigh
Peter Denbigh
March 31, 2015 12:08 pm

24:21 solo. That last row was painful!

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Michele Vieux
March 31, 2015 1:27 pm
Reply to  Peter Denbigh

Way to push to the end! Solid time!

Andy M
Andy M
March 31, 2015 11:41 am

Have been doing a bunch of extra running and owed a 15.5, so subbed that and posted on Fri’s WOD. Wasn’t pretty but it’s done.

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Michele Vieux
March 31, 2015 1:27 pm
Reply to  Andy M

#overanddone

Jon S
Jon S
March 31, 2015 10:21 am

35:19 RX with my friends Josh and Travis. One of my teammates had to scale to K2E. As for me, TTB 20, 12/8, 14/6. I went first and finished the first round in 5:28. I was done with my final round at 25:47.

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Michele Vieux
March 31, 2015 1:27 pm
Reply to  Jon S

Great job, team!

Josh
Josh
March 31, 2015 7:35 am

18:50 Solo Rx.

Jeremy R
Jeremy R
March 31, 2015 7:41 am
Reply to  Josh

Nice work Josh! That is flying through!

Josh
Josh
March 31, 2015 10:37 am
Reply to  Jeremy R

Thanks, I’m just glad I had a rower. Helped cut down on the time quite a bit, haha.

Jeremy R
Jeremy R
March 31, 2015 7:32 am

No partner, no rower

3 rounds
1200m run
20 T2B
Time: 21:01

I was shooting for 24 minutes or less so I was happy about that. I was able to do the 20 T2B in sets of 5’s, and I was really happy about that!

Justin
Justin
March 31, 2015 8:21 am
Reply to  Jeremy R

3X1200? You’re a brave man!

Jeremy R
Jeremy R
March 31, 2015 8:49 am
Reply to  Justin

I would chalk that one up to no common sense. That is the longest I have ran in a very long time. 6 month+ so it was good. Reinforces that I don’t like to run! 😉

Tony Forza
Tony Forza
March 31, 2015 6:48 am

What do you recommend if flying solo for this WOD?

Jeremy R
Jeremy R
March 31, 2015 7:31 am
Reply to  Tony Forza

I think if you have a rower just do it straight through. I don’t have a rower to I did 1200m run, 20 T2B… it wasn’t that bad. Really wish I had a rower.

Brian Sink
Brian Sink
March 31, 2015 5:29 am

36:18. Worked with Brian B. And Mark S. Modified t2b with knees to elbows. I am getting better at these but not there yet to get my toes all the way to the bar. Great cardio workout!

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Michele Vieux
March 31, 2015 8:04 am
Reply to  Brian Sink

Keep working the kip – that’s the most important – on those k2e and once you feel good with that, start adding a baby toe flick. You’ll get them soon!

Brian
Brian
March 31, 2015 10:08 am
Reply to  Michele Vieux

I worked with Brian S today – first time I ever I could T2B at Rx – so they were a little slower than I would like. I will look to start adding the kip into these

Greg
Greg
March 31, 2015 4:43 am

Worked with Anthony – We kept with the congo line and didn’t continue until both were done their current exercise – 29:34 Rx – good cardio day here!

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Michele Vieux
March 31, 2015 8:02 am
Reply to  Greg

Great job, Guys!

Justin
Justin
March 31, 2015 4:03 am

Lots of subbing going on. Workout done solo.

2:00 Spin bike
100X Jump rope
10 Toes to Bar
No rest.
12:35

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