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.
Compare to 5/19/11 and 8/22/11.
17 comments:
Bill, I will show you ice cream makers in the morning. They really helped me get MU.
Bonus????!!! Allright. I'll be trying for the sub 1:45-after doing the work though it's gonna be tough.
From Rumpshaker-Good job on Saturday everyone! It got warm on us pretty quickly in the morning. Thanks for running. I encourage you to work on 500m row intervals with one minute rest. Do 3 to 5 of these every week and I PROMISE you it will help make your running stronger. You must push hard on them and stay consistent.
dave, you will get sub 1:45 no sweat. you should shoot for sub 1:30!!!
box jumps: 91 (24" box)
double unders: 232 (i think...might be 226?)
400's: +50 pts (1:44-1:47)
score: 373
i'm not 100% sure on the du pts, but it's close enough.
453 PR! ***** 5 STARS
17/61/1:36
17/70/1:36
18/60/1:40
17/61/1:44
18/64/1:40
Bounded on the 24" box! I only stepped down 3 times. And I was able to stay under 1:45 on all runs!!!! This is a good morning. I was glad to have Sam and Bill to chase. :)
171 points = box jumps+DUs+50 bonus points. Sam and I negative split every 400m. Mine went from about 1:43 - 1:25. I was just trying to stay ahead of Maria Sharapova (Cori) whom I could always hear somewhere back there. Gotta love those bonus points especially when DUs are not my friend. A good WOD. I'm happy. Thanks Maria and Amber for running it with us ;0). We missed Anna x 2 and Sandy this morning!
Bill, you claim you aren't any good at running?!?! Looks like you killed it today.
I'll be back on Thursday!
Well, Cori handed it to me on our second workout today. She beat me at my own game!
14:43
100 DU / 5 rope climbs
80 DU / 4 rope climbs
60 DU / 3 rope climbs
40 DU / 2 rope climbs
20 DU / 1 rope climb
I will not be wearing Reebok ZigNano's for any rope climb wods at regionals. They are great for running and are super cute but get chewed up on the rope. My old pair (they just beame "old" during this wod) will now be my "new" grass-cutting shoes. ;)
ICE CREAM MAKERS
http://www.crossfitkids.com/index.php/Videos/
scroll down to see a video tutorial. We did them with straight arm and a long kip, still bringing hips up high.
That's exactly why I don't buy super cute shoes.
You two are killing it! West Palm Beach watch out!
I am going to strive to keep mine under the men's time of 1:45. I think I got this! :)
14:17 for the regional wod amber and i did. and my score for today's wod should be 6 points less, which is a score of 367. glad i was able to redeem myself on wod #2. :)
- signed, maria s.
259 total, all runs under 1:45, so I got all the bonus point. DUs killed this workout...
416
423. Whew! Hard work! Squashed my score from last time though! Woo!
goat getter 400 and i was glad i got that
rope climb wob 17min
not one of my best days but not my worst:)
Awesome programming. Medabolic beat down.
I got 465. RX
Looking forward to more.
Really- very important tips.........
Double Carport
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