Monday, August 22, 2011


Five six-minute rounds for reps of:

1 min Box jumps, 24" box
1 min Double Unders
4 min to run 400m

After each run, you rest until the round ends. The time it takes you to run 400m will dictate how long you can rest. Your score is your total reps of box jumps and double unders from all 5 rounds.

***STAR BONUS*** 10 bonus points for finishing your run quickly. Men = sub 1:45, Women = sub 2:00.

Post total reps to comments.

14 comments:

Carport Crossfit said...

deCALFinated wod:
1 min air squats
1 min situps on blue mat
4 min to row 500M

STAR BONUS for finishing row in 1:45-men, 2:00-women.

DREW said...

stars@ the carport will be 500+ on the RX
stars on the sub wod will be 350+

Old Man said...

I love it. Badger protection ""deCALFinated"

Carport Crossfit said...

S-T-R-E-T-C-H after this one! Focus on calves, quads, hamstrings, and hips.

Ed said...

149

Cori said...

so amber made this wod look like CAKE. every single one of her runs was sub 2. i think her first run was like 1:40 or something. watching her do this was so impressive! i hope to be like her when i grow up! :)

i ran it after the a.m. class with macie in tow, so i had to row instead of run. i don't know how it changed the game, but my rows were definitely NOT under 2 min! i was sucking wind and almost crying real tears while rowing. my total score was 216 or something like that. i wasn't even close to the moon...but those were 3 of my goats packed into one nice little bundle. this was MUCH harder than i thought it was going to be.

DREW said...

yes cori i think we should call this one "GOAT HERDER". pinning the sub wod on kelly, but it is realy for me. :)

Cori said...

yes, i much prefer a barbell rep scheme in the 10-15 minute time frame.

Judy Ranelli said...

Can't make it today. But I will see everybody tomorrow night.

Old Man said...

"The deCALFinator"

50/30/1:45 10extra
50/35/1:46
40/30/1:53
35/30/1:55
40/30/??

380 I think. Drew is this about right

Amber said...

446 ***** 5 STARS!
30/60/1:43
30/45/1:46
25/57/1:53
25/47/1:52
27/50/1:49

1 muscle up

Carport Crossfit said...

Cori busted out FIVE muscle ups tonight! Way to go sista!

Puma said...

36" box jump baby

DREW said...

I ran sub wod, then the day WOD .(felt sick)