Workout of the Day
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Kettlebell Swings (32/24 kg)
20 Box Jump-Overs (24″/20″)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Kettlebell Swings, Partner A will perform 20 Box Jump-Overs, and Partner B will run 400 meters – and so on for 30 minutes.
8 rounds plus a 400 m run for me with my partner Nadia 🙂
did this one solo, and kinda messed up too… Par for the course for me.
400M run
40 KB at 24KG
20 box jump over
1:1 work/rest cycle
**Only had a 24kg KB. But then I did 40 KB swings on the first round, by accident. On the 23rd KB swing of round two I thought to myself… I did 40 last round and I should have done 30… Idiot. Anyway, I decided to keep the same rep scheme to keep pacing time consistent
4:16
4:14
4:24
400M + 40 KB + 14 BJO… So close to 4 full rounds.
Had to improvise a bit as I was out of the gym and by myself:
Rested 1:1, had no KB so did 15 hollow rocks + 15 push-ups, track was only 357m. Box jump-overs rx’d.
4 rounds + run
Way to work!
Great week visiting this week, thanks! Proud to say I completed 15.5 on site before I headed back east. 12:04. Legs are still burning. Nice flight to finish the book that’s also great.
For today, 3 rounds and 17 Box Jump-Overs.
Bummed I missed you (just got back last night) but glad you had a great week at Invictus!
Did with partner, finished 8 complete rounds, and then I had the pleasure of running an extra 400m and came in just at the time cap, making my last run in 1:20 !
The 32kg felt much easier today and I was able to do them all unbroken, and the box jump overs weren’t too bad, actually the runs weren’t too bad either, tried to come in between 1:37 and 1:40 each time
Nice split on that last 400!
Crisco (20) Rx’d
Dakota (12) 25#kb Ran 1:22 first
400m
Me (45),
I did below resting as needed
60sec 24kg goblet walking lunges
25x kb swings,
and 20x burpee kb jump-overs.
Awesome place and group to work out with!!!
Sweet set-up and great crew!
https://www.crossfitinvictus.com/wod/march-18-2015-performance/
a) 225 [245 failed clean twice. Legs sore from 15.5]
b) completed w/o breaks. BRUTAL. That was a mental workout.
c) 32kg farmers carry
Farmers carry!!
Still sick but as to advice, i’m trying to keep moving.
Thursday- 9,000meters rowing with pace between 2:15-2:27
Friday – hang snatches (wanted to do something i love). worked up 123/128. first time snatching since december. conditioning: 12:00 min alt. EMOM of 12 wall balls and 10 burpees
today: kicked my butt
30 min AMRAP- 1 min rest between each movement (no parter)
4 complete rounds:
400 meters rowing
30 American KBswings @20kilos
20 BJO
Wow 9000m is a long row when not sick!!
Whoa! Quite the sick workout. 🙂 I hope it knocks the bad germs out!
Half marathon training today. Did an 8.3 mile run in 1:03:40. Worked out to roughly a 7:40 split. Pretty happy with that after all the leg work yesterday.
That’s impressive, I’d like to be able to hold that type of pace for some good distance like that in the future, that’s the goal
Great job, Josh! When’s your race?
April 26. The OKC Half. Trying to ramp up the distance as it gets closer. Though next week I’m planning on doing the Yasso 800s instead of a long run.
8 rounds + 100 meters
Great job, Phillip!
5 rounds of Cindy:
5 strict pullups
10 pushups
15 air squats
no warm-up. 3:46. almost 30 seconds faster than 2 weeks ago!
Woo hoo!
Did with Mark S. 7 rounds plus 400 meters. I Modified using 24kg kettle bell. Mark S used 16kg kettle bells and 20″ box.
Awesome job, guys!
Modified this a bit for 3 person workout. Wanted to keep the pace high so we split all reps in half to keep intensity high and less rest. We added the pushups to keep it even.
In teams of 3, complete as many rounds and reps as possible in 30 minutes of:
200 Meter Run
200 Meter Run
15 Kettlebell Swings (32/24 kg)
15 Kettlebell Swings (32/24 kg)
20 pushups
20 pushups
20 Box Jump-Overs (24″/20″)
20 Box Jump-Overs (24″/20″)
7 + 200m Rx
Did with Anthony and Bunch
That looks fun! Great week, guys!