2017 June 3 WOD

Posted: June 2, 2017 in Uncategorized

Yoga at 8AM today! Don’t miss it!


5 RFT:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
Compare to June 11, 2016

  1. Jimmy H says:

    Drop in MadCity Crossfit
    Murph for the workout
    44:29 no vest and first time all rx

  2. Doug Barnwell says:

    Drop-in at Battleship CrossFit

    Partner WOD (with Paul Pepe from CrossFit Huntsville):
    30 Burpees Over Partner
    100 KB Front Rack Alternating Lunges (53s)
    30 Burpees Over Partner
    100 KB S2OH (53s)
    30 Burpees Over Partner
    100 Calorie Row
    30 Burpees Over Partner
    24:53 RX

  3. Matt Z. says:

    Plus for 1 round
    Erectors knotted
    Worked post chain mobility

  4. Mark Goff says:

    36:08 I think
    400 m run
    30 – 20# WB
    30 – 24″ box

  5. Kent says:

    900 yrds
    First successful 200 yd freestyle w/o resting.
    This is a critical breakthrough in training for my first Tri-Sprint this summer. 🙂
    3.1 mile run.

  6. Monique says:

    All runs
    10# Wall Ball
    20″ box step ups

  7. Rob H. says:

    “FOLLOW”….Row Wod
    ON pace =2:00
    Easy pace =2:15-2:25
    Sprint pace =1:35ish
    Total distance/time 6900m/28:30

    6min ON at moderate pace,
    3min easy,
    5min ON at moderate pace,
    2min easy,
    4min ON at moderate pace,
    1min easy,
    3min ON at moderate pace,
    30sec easy,
    2min ON at moderate pace,
    15sec easy.

    Workout Details: Each ON interval includes a 50m sprint at max effort every minute on the minute. As example, the first 6min ON interval will have 1min of moderate paced rowing, 50m sprint at max effort w/ moderated paced rowing until you reach 2min, 50m sprint at max effort..

    Pacing: I would pick a moderate pace that allows you to recover after the 50m sprints. A good starting moderate paces is 15sec/500m slower than your 2000m personal best time.

  8. Kim says:

    20″ box all jumps/step down
    12# wb 75reps 14# wb for last 75reps

  9. Megan says:

    24″ step ups
    15# WBs

  10. Cara says:

    29:28 – not a pr – 2:10 over my pr

    This felt terrible today. Don’t know if it was the humidity or what. Was so looking forward to pr’ing this one. Annoyed!

  11. Eric Bausch says:

    33:48 Rx

    Goal- Unbroken WB-successful

    I set up in the back corner. Next time I will set up outside or as close to the door as possible to see how that helps with “transition” time.

  12. […] “Kelly” 5 RFT: 400 Meter Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) Compare to June 3, 2017 […]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s