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Tuesday, March 28th

27
Mar

Tuesday, March 28th

WOD

Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball

Compare to 6/20/15.

Post time to Comments.

69 Responses

  1. JLee

    35:45 RX-ish for some sketchy wall balls.
    The runs were terrible for me. Caught my breath on box jumps.

  2. BAston

    33:24 (75# PP subbed for wall balls)

    Probably paced the run a bit too much. BJ’s were slow as usual, and I am pretty gassed from the PP. Fun time this morning.

  3. BAston

    33:24 (75# PP subbed for wall balls)

    Probably paced the run a bit too much. BJ’s were slow as usual, and I am pretty gassed from the PP. Fun time this morning.

  4. Rekas

    Drop in numero dos at CrossFit Hendersonville
    Snatch + Hang Snatch 1s (got up to 75 and actually felt good/sturdy) baby snatch steps.

    10 DL (155)
    20 alt pistols
    50 sit-ups
    + 20 ring dips in any order

    1+70 (35 total dips. That’s a dip victory para mi!!) used box for pistols, everything else rx at 20′ time cap

  5. Rekas

    Drop in numero dos at CrossFit Hendersonville
    Snatch + Hang Snatch 1s (got up to 75 and actually felt good/sturdy) baby snatch steps.

    10 DL (155)
    20 alt pistols
    50 sit-ups
    + 20 ring dips in any order

    1+70 (35 total dips. That’s a dip victory para mi!!) used box for pistols, everything else rx at 20′ time cap

  6. dtm

    23:46 Rx

    I built a few sandcastles on the last two runs, just start jumping when you get in the door, big sets and short rests on the WBS.

  7. Matt

    25:32 Rx
    Workouts like this (on a Tuesday no less) make whatever conditioning Dave Castro throws at us feel like child’s play. I gave up trying to keep up with Dan after the second run. It’s so great to be able to train with people better than you.

    1. dtm

      “Learn how to run on tired legs,” was the best piece of training advice I got when preparing for ultramarathons and it translated very well to WODs like this one.

  8. Matt

    25:32 Rx
    Workouts like this (on a Tuesday no less) make whatever conditioning Dave Castro throws at us feel like child’s play. I gave up trying to keep up with Dan after the second run. It’s so great to be able to train with people better than you.

    1. dtm

      “Learn how to run on tired legs,” was the best piece of training advice I got when preparing for ultramarathons and it translated very well to WODs like this one.

  9. Alice

    27:27 rx
    this was a tough one. runs felt sloggy, box jumps were steady eddy, and wallballs were my breaking point. fell apart on the last set of wb with Matt counting every rep (sorry Coach!). nice work, 6am crew.

    1. Alice

      very unsure of where I came up with “sloggy,” but evidently Chaucer also used it to describe 6am leg/cardio wods in the drizzling rain post-17.5 when he wrote, “somnolence that is sloggy slumbering” #amenbrother

  10. Alice

    27:27 rx
    this was a tough one. runs felt sloggy, box jumps were steady eddy, and wallballs were my breaking point. fell apart on the last set of wb with Matt counting every rep (sorry Coach!). nice work, 6am crew.

    1. Alice

      very unsure of where I came up with “sloggy,” but evidently Chaucer also used it to describe 6am leg/cardio wods in the drizzling rain post-17.5 when he wrote, “somnolence that is sloggy slumbering” #amenbrother

  11. jmiz

    Weighted push-ups. Five sets of 8 reps each
    25-30-35-40-45

    Four rounds
    30 box step ups 24″
    15 pull-ups
    10 Kb swings 2 pd
    18:35

  12. jmiz

    Weighted push-ups. Five sets of 8 reps each
    25-30-35-40-45

    Four rounds
    30 box step ups 24″
    15 pull-ups
    10 Kb swings 2 pd
    18:35

  13. Gracie Lyman

    28:55 RX

    I NEVER want to see a wall ball again. coaching at the end really helped, thanks guys 🙂

  14. Gracie Lyman

    28:55 RX

    I NEVER want to see a wall ball again. coaching at the end really helped, thanks guys 🙂

  15. ERIC S.

    Strict press 3 reps
    135, 145, 155, 160, 165

    “BASTON”
    5 Rounds:
    7 Deadlifts (275/185#)
    25 Air Squats
    7 Strict Handstand Push-ups
    8:01 Rx’d

    1. Matt

      The actual quote is: “Greg Glassman named workouts for his girls that were based around their weaknesses. For example, Annie was bad at sit-ups.”
      This workout is a dare Brian. Get your back strong and rise to the challenge!

  16. JoJo

    Squats 3 Rep
    145,155,165,165,170

    “Final Countdown”
    3 Rounds:
    20 Calorie Row
    16 Thrusters (95/65#)
    20 Calorie Bike
    16 Toes-to-Bar

    19:56 Rx (gotta be faster next time)

    Accessory work:
    Bent over barbell row
    3×15 #75lbs

  17. JoJo

    Squats 3 Rep
    145,155,165,165,170

    “Final Countdown”
    3 Rounds:
    20 Calorie Row
    16 Thrusters (95/65#)
    20 Calorie Bike
    16 Toes-to-Bar

    19:56 Rx (gotta be faster next time)

    Accessory work:
    Bent over barbell row
    3×15 #75lbs

  18. Jess RP

    Variation:
    20m AMRAP
    500m row
    30 box jumps
    30 wall balls (10lb)

    Starting to box jump again (only 12″ today though) thanks to our new squishy box!

  19. Jess RP

    Variation:
    20m AMRAP
    500m row
    30 box jumps
    30 wall balls (10lb)

    Starting to box jump again (only 12″ today though) thanks to our new squishy box!