Workout of the Day
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300 Meter Row
Station 2 – 30/15 Push-Ups
Station 3 – 30 Box Jump Overs
Station 4 – 30 Goblet Squats

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Aaron Lesher
Aaron Lesher
May 17, 2015 11:25 am

Did alone. 1:1 rest between stations, 24″ box, 44# KB for goblet squats. 3 rounds + 300m row + 16 push-ups

Emily Moore
Emily Moore
May 17, 2015 11:16 am

Completed this after doing a group class – 150503 from Crossfit.com. That included 78 85# front squats for me, so squats were the big challenge here.

No partners. 3 rounds + row, 15 push-ups + 30 BJOs +12 goblet squats (12kg KB).

I believe I was speeding up through each round, so was pretty happy with that.

Bryan
Bryan
May 17, 2015 10:21 am

Flew solo on this one. 4 rounds + row + 17 push-ups.

Bryan
Bryan
May 17, 2015 7:38 am

Can anyone tell me what the 30/15 represents? Thanks!

Kyle Swinford
Kyle Swinford
May 17, 2015 9:17 am
Reply to  Bryan

Depending on your ability, do 30 or 15 push-ups at that station.

Bryan
Bryan
May 17, 2015 10:20 am
Reply to  Kyle Swinford

Thanks Kyle!

Drew Nodtvedt
Drew Nodtvedt
May 16, 2015 12:31 pm

300m Row/30 Push-ups/30 step ups (back isn’t ready for jump overs yet)/44lb Goblet Squats

Barely completed 4 rounds solo. I’m gassed… Thanks for the workout!

Jon S
Jon S
May 16, 2015 9:52 am

Solo at home so I did regional WOD 3.
For time:
1-mile run
135-lb. overhead squats, 50 reps
100 GHD sit-ups
150 double-unders
135-lb. sumo deadlift high pulls, 50 reps
100 box jump overs, 24 inches
26 minute cap.
I subbed unanchored sit-ups for GHDs (no GHD at home). Got through 45 SDHPs. Regional score would be 27:46. Would have been much worse with GHDs.

Jeremy R
Jeremy R
May 16, 2015 9:04 am

I had 30 mins this morning so I hit Helen from yesterday
9:29 Rx (20 second PR!!!)

Justin
Justin
May 16, 2015 7:36 am

One day behind
1RM push press, 185#
then played around with bicep, tricep and forearm work.

Genevieve (Latin America)
Genevieve (Latin America)
May 16, 2015 7:11 am

2 people: did not move stations until the other was done.
4 rounds plus 19 box jump (me) and 30 goblet squats for jocelyn
me: GBsquats with 25#….i felt it in my hamstrings!… point 1 for genevieve

jocelyn: push ups off box and 25# gbs….props to her, she is only 5’0 and crushes box jumps

Patrick
Patrick
May 16, 2015 1:25 am

I work on my own do did the Thursday metcon as I missed that day . 10:01 shoulders are toasted after yesterday’s push press