2015 March 17 WOD

Posted: March 17, 2015 in Uncategorized

Happy St. Patrick’s Day!

Paleokits are in! We have a little extra of the following items:
Mango – $5
Strawberries – $7
Original Krunch – $7
Just Jerky – $5.60
Stix – $4.30
Grass Fed Stix – $5
Small Apple Pie Kits – $4

Run

Run 1 mile, moderate (or for time, whatever)
Compare to mile time in this WOD or most recent 1 mile test June 2, 2014

Conditioning

AMRAP 9:
2 Power Cleans (135/95)
2 Box Jump Overs
4/4, 6/6, 8/8, 10/10, 12 /12 and so on for 9 minutes

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Comments
  1. Nickhayes says:

    Prewod 2k row 10:05/108c

    1 mile run 8:39

    2/2-8/8 95#
    10/10-12/12 75#
    24″ box jumps

    Postwod 2k row 10:10/107c

    Seth
    Prewod 2k row

    1 mile run 8:50

    2/2-6/6 95#
    8/8-12/12 75#
    24″ box jumps

    Postwod 2k row

  2. 1 mile run- 7:25

    Conditioning- 104 reps Rx, all jump overs

  3. stefgatlin says:

    Run – 7:15

    Conditioning – 93 Rx – all 20″ box jump overs

  4. bigdolan says:

    Mile 9:15 1:40 PR. That’s the fastest mile I’ve ran on the actual ground and not a treadmill in 17 years!!!!

    Metcon
    92 reps
    135# 24″ step overs

  5. Tim C says:

    Run: 8:40
    Cond: 76 Rx, jump on step off

  6. jks says:

    Mile 9:21
    AMRAP 74 – 115# / 20″ bx steps

  7. Margaret Everette says:

    Ran 1 loop in 7:56
    Wod: 84 reps 33#-38# power cleans and jumped over 2 40# weights through round 8 then stepped over 12″ box

  8. Brett B. says:

    7:04 Mile. Tried to maintain a constant pace.
    113 Rx’d.

  9. Wilks says:

    1 mile – 7:01
    95 rx – 24″ jump over

  10. Kent says:

    9:32 mile.
    87 reps, 105#, box steps.

  11. Brian says:

    Mile: 6:54

    WOD: 84 (Rx’d – all jump overs on 25″ box)

  12. Megan says:

    Ran mile at a moderate pace and surprised my self with a 7:13

    Wod : 74 rxd went slow on jump overs to focus on not taking a step then jumping . Jumped from two feet pretty sure every time

  13. MarkDGoff says:

    1 mile run – 6:35 PR

    WOD
    110 reps
    115# clean
    20″ box jump over

  14. 1 mile 9:58 PR!!! (I’m sloooowww…)

    AMRAP 9
    97 total reps
    2/4/6/8 PC 60#
    10/12/13 PC 55#
    15″ box step up/ down

  15. Tanya Favara says:

    6:42 up 17s from previous PR but better than I expected today. Felt good

    91 reps 85# & 20″ all jump overs with 1 step of momentum

    2.57 mi + stopped to stretch midway postWOD, 9:40 pace–should have been easy but Hammies/calves tight. The weather kept me going though, it’s perfect!

  16. Rachael says:

    1 mile: 7:25.5

    98 reps rx’d

  17. Ashleigh says:

    at noon:
    4.03 miles (10:00 pace) in 40:18

    such a perfect, glorious day! congrats on all the mile PRs – y’all are awesome! and so speedy! šŸ™‚ šŸ™‚

  18. Stephani says:

    1 mile 10:56

    AMRAP 107

  19. Gerrell says:

    Run: 7:58 PR
    WOD: 83 @ 105#, 16 BJO

  20. Lucas Holland says:

    Mile run – 7:04 pr!
    Amrap – 106 reps rx’d

  21. Jesse G says:

    1-mi run – 6:37 (PR! by 19 sec)
    WOD – Subbed pull-ups for cleans due to low back pain
    116 reps – 14 PU/OBJ + 4 PU
    24″ box – all jump overs

  22. Cara says:

    8:20 not a pr

    96 reps at 75#

  23. Bob says:

    Mile run: 7:19

    Conditioning: 68 reps
    115#, 20″ box jump overs

  24. Bobby says:

    1 mile: 6:08 – 10 second PR!

    WOD: 100 reps RX’d – round of 12s + 14 + 2

    Happy St. Patrick’s day ya’ll!

  25. Marcia Jo says:

    Run: 9:37, super pumped as I am not a runner šŸ˜Ž

    WOD: 85 reps
    85# PCs
    Jumped up on box and stepped down until round of 12. For that round I stepped up and down to get finished before time ran out

  26. Sam says:

    1 mile: 7:10

    WOD: 99 @ 105#

  27. Bo says:

    5:54 run
    140 RX

  28. jkb says:

    Mile in 8:34 PR!

    AMRAP 9: 84 reps
    PC’s 53lbs
    Box jump overs 12″ plus 2abmats (adding the abmats were Todd’s silly idea)

    …usually sub to box jumps, but proud I did all jump overs, even if to just to 12″.
    Good day today šŸ™‚

  29. Elisabeth says:

    10:09 mile
    AMRAP 66 @ 55#
    20″ box jumps and step overs

  30. Barbara Beiter says:

    Mile. 12:07. (1st mile ever ran)
    8 rounds with 10 power cleans =50 reps. (40#)

  31. Bill B says:

    1 mile run 11:00
    78 reps
    105# PC 20″ jump up step down

  32. Pete says:

    6:05 mile
    95 reps 24″ jump over 105#PC

  33. ktrainer23 says:

    2nd day complete carb depletion

    6:44
    89 #55

  34. Clay says:

    1 mile: 7:28

    92 reps #95 20 ” box jumps

  35. Brandy says:

    1 mile 9:45

    94 reps @ 105# pc and a couple of jump overs, several jump ups but mostly step ups and over.

  36. Joy says:

    1 mile: 9:10

    AMRAP 9: 101 total
    2 Power Cleans: 45#
    2 Box Jump Overs: 12″ jumped over most. Stepped up & over some.
    4/4, 6/6, 8/8, 10/10, 12 /12 and so on for 9 minutes

  37. […] Most recent mile (I think) – March 17, 2015 […]

  38. […] Run 1 mile Compare to December 3, 2015 or March 17, 2015 […]

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