2016 July 4 WOD

Posted: July 4, 2016 in Uncategorized

Several people from the community will be meeting at Performance Running of West Tennessee (over behind Kroger@Target) for the annual Flag Run. It starts at 7AM. 4 miles around Union. Runners of all paces are welcome to join. Bring a flag if you want to run with one!

ONE WOD TODAY AT 9:00!
Hero: “Whitten”

5 RFT
22 Kettlebell swings (72/53)
22 Box Jumps (24/20)
Run 400 meters
22 Burpees
22 Wall balls (20/14)
Compare to May 28, 2012

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Comments
  1. Mark G says:

    Flag run
    3.63 miles 34:18

    METCON
    58:43
    5 rds
    45# KB
    20″ box steps
    400m run
    Burpees
    20 # WB

  2. Lucas Holland says:

    4 mile Flag Run

    Whitten – 51:23 rx
    Went backwards
    Wall Balls
    Burpees
    Run
    Box Steps
    Kbs

    Happy Birthday Merica!! ๐Ÿ‡บ๐Ÿ‡ธ๐Ÿ‡บ๐Ÿ‡ธ๐Ÿ‡บ๐Ÿ‡ธ๐Ÿ‡บ๐Ÿ‡ธ

  3. Kimberley says:

    Whitten- 3 rounds- 37:37
    25# KBS
    20″ box steps
    Run/run/bike
    10# WB
    Burpees

    Fought pukie from end of round 1. Body was not up for this today. And there’s always the woulda/coulda/shoulda…

  4. Hunter Harrison says:

    Whitten – 54:14 RX
    Back Squat – 2/2/2/2/2 275/285/295/305/315
    Shoulder Press – 3×5 135

  5. Jay says:

    Metcon 51:32
    53# KBS

  6. Sara M. says:

    Hero: โ€œWhittenโ€
    5 RFT
    22 Kettlebell swings (30#)
    22 Box Jumps (20″ – rd 1 jumps/steps 2-5)
    Run 400 meters (rd 1-2) /Bike .5 (rd 3-5)
    22 Burpees (bar-touching)
    22 Wall balls (10#)

    61:01

    That was TOUGH! Really had to talk myself through rounds 4 & 5… just told myself to get through it and not worry about my time. Pukie was in the neighborhood. ๐Ÿ˜œ

    As always… Hero WODs are mentally/physically tough, but pushing myself through an hour of struggle is the least I can do to honor those who serve our country (past and present). Thank you to all those at CFJ who serve…๐Ÿ‡บ๐Ÿ‡ธ๐Ÿ’™

  7. LA says:

    Whitten- 43:34? Should’ve marked my rounds, not sure if that was 4 or 5 (or 6 @ 59:30). Overheated

    Backwards -wall balls first and so on…

  8. Brett Christensen says:

    62:49

    Slow and steady with a few minutes rest bringing Hunter in from outside

  9. Melanie says:

    Hero: “Whitten”
    5 RFT
    22 Kettlebell swings (30)
    22 squats
    Alternated 500 m row and .5 mile bike
    22 situps
    22 Wall balls (10)

  10. Shank says:

    57:31. #53 KBs. Used #20 wall ball on 2/5 rounds. First time running on ankle…slow but steady.

  11. Joshua G says:

    57:10

    45# kettle bell
    24″ box jumps to start, degressed to 20″ box steps by round 5 XP
    20# wall ball

  12. Haley says:

    4 mile flag run

    Whiten: uhhhh have no idea about time.
    3 rounds, legs were shot.
    15# WB
    24″ box jumps
    35# KB

  13. Shea says:

    Flag run ~3.8ish miles
    Whitten: 49:53
    5 rounds-Started on the run
    53# Russian Kb
    20″ box (first rd & last rd half jumps/steps, 2nd rd all jumps, rds 3/4 all steps)
    15# ball
    Happy Independence Day! ๐Ÿ‡บ๐Ÿ‡ธ

  14. Joy says:

    5 RFT: 54:40
    22 Kettlebell swings: red 35#
    22 Box Jumps (20″): rds 1-3 all jumps/ rd 4 all steps/ rd 5 mixture of jumps & steps
    Run 400 meters
    22 Burpees
    22 Wall balls 12#

  15. Megan dennison says:

    Flag run before and this was a run / walk

    Shins and calves killing me the last two weeks so only did 3rds of whitten

    3rds 37:18
    35# KB
    Box steps
    Runs
    Burps to blue ab mat
    15# WB

  16. stefgatlin says:

    50:15
    53# KB rds 1&2, split the other rounds between the 53# and the 25# KB
    20″ jumps rds 1-2, rds 3-5 were steps
    15# ball

  17. Cara says:

    Flag run! Ended up only being 3.7 miles so continued on until I reached 4 miles. 37:37

  18. Bobby says:

    Did WOD the following day.

    Whitten: 44:22 Rx

    Approximate split times for rounds in minutes (6/9/11/10/8) first and last rounds unbroken.

  19. Jim D says:

    Whitten
    5 RFT – 63:05
    Did run after KBS

  20. Kim says:

    54:14
    15#WB
    53#Russian kbs
    20″ box jumps rds1&2, half of 3, rest were step up step down
    Grateful!

  21. Luke S says:

    41:32 – wb outside in rain, lots of slipping

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