Wednesday the 4th of August, 2010

CrossFit WOD:

Press 5-5-5 (40-50-60%)

500 meter row
Max HSPU’s
3 minute cap/ round, 1 minute rest x 4 rounds total









305 Workout:
8 burpees
100m trail run
1 minute rest
8 rounds for time


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8 Responses to “Wednesday the 4th of August, 2010”

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  • johnny says:

    Filthy Fifty at Crossfit Reston:
    29:22
    I hate burpees

  • PANOS says:

    Then you would love todays finisher

    1 burpee
    1 barrier box jump (get over any way)
    3 minute AMRAP

  • johnny says:

    Glad I’m in DC.
    Dan mentioned “beware of Thursday”. That smells of burpees.
    I’ll be back tomorrow

  • PANOS says:

    “Nancy”

    11:47 PR (2:01, 4:18, 6:46?, 9:15, 11:47)
    Smooth and fast to the bar.

  • wess says:

    Nancy Rx- 14:40 (PR)

    rest, then 500m Farmers Walk w 2 2pood kettlebells- 9:13
    Fun, took a few minutes to figure out it was better to put a hustle in it than to simply walk and let your forearms fry. thanks for the workout idea Dom!

  • adam says:

    Fast times up above, fellas (Wess, Johnny) Pete – 11:47 is ridiculous, airsquat pace.

    Nice wod today. Keeping it interesting. HSPU’s were 10,8,8,10. All rows under 1:50, started HSPU’s on the 2 minute mark

    Finisher was 3 min lateral jump / Box jumps to either side of box. 33 reps in 3 min. (burpees are doing a number on my wrist)

  • Juan says:

    Todays WOD 5, 3, 6, 3 Scaled to negatives because i don’t have HSPU ( yet ) . All rows under 2:00

    AMRAP Barrier Burpees 30 reps in 3 min.

    Fun fun fun.

  • Dominic says:

    Wess – yeah man you gotta walk fast.