Jun 27, 2012

062812

Reminder to coaches for the upcoming fundamentals class - coaches clinic Thursday morning at 0630.

WOD demo





WOD
For time:
Run 1600 meters
150 Double-unders
50 Burpees

Run 800 meters
100 Double-unders
35 Burpees

Run 400 meters
50 Double-unders
20 Burpees


15 comments:

Mike Anderson said...

I'm going to be at the track at 0530 to start at 0545 if anyone wants to join me.

Ed said...

Mike, I'll be there a bit earlier, starting probably at 0520 since I have seminar PT at 0600.

I'll cut out of there for the 0630 coaches meeting.

rob said...

Mike - just got back from leave, if you have an extra rope I'll join you, I broke mine at Ft. Lee

Mike Anderson said...

Rob,

I think I have one - it may be a little long, but it's yours.

Ed said...

29:17.

Aside from the DU being slow, getting the legs moving again for a run after the burpees was a challenge.

Mike Anderson said...

38:35

This was a tough workout - I didn't know the track was uphill the whole way around.

Jacob Heppner said...

I just got an email about this, a local Box in Lee's Summit is holding a charity crossfit competition event. This is the same box that held the Athletes 4 Athletes competition this past January. I will probably be attending, just can't help myself.

URL: http://crossfitls.com/?page_id=4977

$25 ENTRY FEE

PRIZES FOR 1ST MALE/FEMALE RX

(WE WILL BE ACCEPTING CC AT THE EVENT, EMAIL JESS @ JESSICA@CROSSFITLS.COM TO PRE-PAY AND REGISTER)

B4B WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

THRUSTERS

PUSH UPS

CLEAN AND JERKS

PULL UPS

RUN 200 M BETWEEN EACH SET OF REPS

Starts @ 10am. Rx weights for men is 105 women is 75. BBQ immediately after. Potluck, bring a side dish. Meat is provided.

Rich M. said...

IMCF-Ft. Riley- again, beautiful sunrise running on the flight line. The headwind made the run a little interesting!

Finished right around 27:00 and some change. My calves love you Ed!

Miss you guys!

Noah said...

29:24. Was a race against the thermometer more than a race against the clock today. I could feel it getting hotter by the minute once the sun was up.

Alex E. said...

Ed,

Sorry about not being there this morning. Had a flat tire on the bicycle this morning which seriously delayed my morning. I am still in for the 14th.

Ross said...

somewhere around 33:00 and some change, had a major clock malfunction this morning, but I was a few minutes behind Noah.

rob said...

29:47 and I felt every second of it!

There were at least 6 of us doing the WOD within a few minutes of each other; as summer schedules settle and we move into the school year look to go back to groups of 10 to 15 starting together. Summer time seems to be difficult to coordinate schedules but I'm willing to get in any summer group that can form.

Andy M. said...

32:20 -- I have lost my DU mojo. I ought to buy a more substantial rope with some feel, but I am cheap and stubborn.

I'm in on a morning group if the support is there, though I have been enjoying the snooze button lately.

Erin Anderson said...

40:08. Thx for your encouragement Rob. Although i was more than a few minutes behind!

Bridget said...

Did a 5k today w/ older sister... really legs are smoked this week coming back to CF & doing the w/o equipment WODS are kicking my behind! : )