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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.
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14 comments:

  1. Carport CrossfitAugust 21, 2011 at 9:11 PM

    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.

    ReplyDelete
  2. DREWAugust 22, 2011 at 3:41 AM

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

    ReplyDelete
  3. Tin ManAugust 22, 2011 at 6:15 AM

    I love it. Badger protection ""deCALFinated"

    ReplyDelete
  4. Carport CrossfitAugust 22, 2011 at 7:08 AM

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

    ReplyDelete
  5. EdAugust 22, 2011 at 8:35 AM

    149

    ReplyDelete
  6. CoriAugust 22, 2011 at 9:01 AM

    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.

    ReplyDelete
  7. DREWAugust 22, 2011 at 1:58 PM

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

    ReplyDelete
  8. CoriAugust 22, 2011 at 2:03 PM

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

    ReplyDelete
  9. Judy RanelliAugust 22, 2011 at 4:50 PM

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

    ReplyDelete
  10. Tin ManAugust 22, 2011 at 8:49 PM

    "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

    ReplyDelete
  11. AmberAugust 22, 2011 at 9:46 PM

    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

    ReplyDelete
  12. Carport CrossfitAugust 22, 2011 at 9:49 PM

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

    ReplyDelete
  13. PumaAugust 22, 2011 at 11:42 PM

    36" box jump baby

    ReplyDelete
  14. DREWAugust 23, 2011 at 3:18 AM

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

    ReplyDelete