Hot Runs

18
Aug

Hot Runs

Front Rack Lunges x2/leg

3x800m Run
Rest 2 min

*Rest exactly 2 minutes between rounds. Score is total time to complete all runs.
*Thereโ€™s a 14 min cut-off after the 2nd run. Stay under 14 to attempt the 3rd.

Compare to May 29/15

Balls!

Balls!

34 Responses

  1. Mobility
    WU x 2
    Group Mobility

    Strength: Front Rack Lunges x2/leg (4-5 sets)
    55#, 65#, 75#, 85#, 95#

    WOD:
    3x800m Runs
    Rest 2 min b/w each run

    Time: 15:40
    1st: 3:32
    2nd: 5:32 – 9:32
    3rd: 11:32 – 15:40

    Thanks Shane. Great job everyone! I am still a sweaty mess LOL.

  2. Mobility
    WU x 1
    Group Mobility

    Strength: Front Rack Lunges x2/leg (4-5 sets)
    75#, 105#, 125#, 145F

    WOD:
    3x800m Runs
    Rest 2 min b/w each run

    Time: 14:45 (48 sec PR from May, 8 sec PR from 2014)
    1st: 3:12
    2nd: 3:49
    3rd: 3:44

  3. Run 800m to place cone at wrong spot ๐Ÿ˜› + WUx1
    Group mob

    Front Rack Lunges x2/leg
    95-115-125-135-145

    WOD:
    Timeโ€“>13:30 (PR)
    2:52(PR)-3:23-3:15

    Great work morning folks!

  4. Baukje

    Strength: Front Rack Lunges 2x/ leg (4-5 sets)
    40# – 50# – 60# – 70# – 80#

    WOD: 3x 800 m
    2 min rest between each run
    Time: 15:10 -(so slow today! My time in May was 14:45 and that was with stopping for a truck to back up (extra 10 s?). BUT, no knee pain during these 3 runs!)

  5. Heather Colleen

    Crossovers (back side x2)
    Turkish Get-Ups 20#x4, 25#x2
    Still not ready for 30# TGU… Might try with KB and fraction plates?

    Front Rack Lunges x2/leg
    55-65-85-95-105
    I could’ve gone higher on the lunges – it was the cleans that got me.

    And then the butt cramps. ALL the butt cramps.

    WOD:
    3x800m Runs
    Rest 2 min b/w each run

    Time: 15:54

    1st: 3:46
    2nd: 5:46-9:46
    3rd: 11:46-15:54

    Days like today I am so grateful that I don’t have allergies or asthma!
    Good luck to everyone doing this later…it’s gonna be a sweat fest.

  6. Ange

    Open Gym

    AMRAP 12 mins (Each partner works at a time to complete each set)
    Partner Clean and Jerk ladder (135/95) with Anthony RX
    1-2-3-4-5, etc

    Total – 9 rounds complete – almost a 3 round PR from Jan 2015!!

  7. Open gym with Crystal and Lance!

    Presses x 5
    55-60-65-70-75

    WOD EMOTM 14 min
    Even 10 T2B
    Odd 30 sec plank

    I loved this WOD! Even though both hands ripped. Nice work Crystal on cashing out with wall balls!?

  8. Crystal

    Open gym with Lance and me buddy Maria!
    Lotsa mobility
    WOD
    EMOTM 14min
    10 T2B scaled to knee raise
    30 sec plank
    Loved this WOD despite the hand ripping
    Cashout;
    Wall ball challenge… Epic fail…got 90 in 6min. Note to self do not tempt this after a WOD.

  9. Amanda

    16:11…that’s 25 seconds slower than when I did it in May….but it was a million degrees today, can I blame that instead of my summertime diet & alcohol consumption?

  10. Strength: Front Rack Lunges x2/leg (4-5 sets)
    95-115-135-145-155#

    WOD:
    3x800m Runs
    Rest 2 min b/w each run

    1st: 3:30
    2nd: 9:58
    3rd: 16:31

    You know how some days you battle with your mental side to keep going? That did not happen today. Mind would say, “Just walk a bit.” Other part of my brain would respond, “What a great idea. I think we should walk even longer than you suggested.” On the plus side, being a slacker was only 19 seconds slower than last time.

  11. Matt H

    Front rack lunges 2/leg
    45-95-115-135-145 (pr)

    Runs
    3:12 – 3:17 – 3:11 total 13:41 (pr)

    Times from 29 May were 3:45, 3:36, 3:37 for a total of 14:58.

  12. BJ

    Strength: Front Rack Lunges 2x/ leg (4-5 sets)
    40# โ€“ 45# โ€“ 50# โ€“ 55# โ€“ 60#

    WOD: 3x 800 m–scaled to rows!
    2 min rest between each run
    Time: 4:35
    4:38-11:12
    4:37-17:49

  13. Front rack lunges x2/leg
    65-85-95-105-115#

    WOD: 3x800m
    2 min rest between

    Total time: 14:35
    28 second PR from May/15

    Dear PR’s, I have no idea where you’re coming from with my pizza eating and beer drinking lately…but please don’t stop!

    Great work everyone, thanks Shane!

  14. Gilles

    mob wux2
    strength
    front rack lunge 2 each leg
    95×2 95×2 115×2 125×2
    WOD
    3x 800 m run
    only run 2x 800 m run
    4:00 first
    4:14 second
    total 10:14

  15. Heidi

    Front rack lunges x 4
    35-55-65-75-85

    3 – 800m runs
    2 min rest between each

    Run 1: 3:35
    Run 2: 9:48 (4:13)
    Run 3: 16:09 (4:21)

    Kelly B. was a great pace bunny for me in round 1, but she left me in her dust after that.

    Compare to May 29/15 of 16:05
    Gotta get these down to sub 4:00 for every round. Motivational note to self for next time…..to get sub 4:00 no pacing in the 2 & 3 rounds. Haul ass & make it hurt.

  16. Janet

    Mob, WUx2

    Front rack lunges x2/leg
    35-40-45-55-65

    WOD
    3x 800m run
    *2min rest between runs

    Time: 20:17

    May I only did 2 runs in 13:09 no idea why I didn’t go for the 3rd I thought I was over the time but maybe, it was recommended I do 2? The second today was in 12:37 so any pr on this day I will take!!

    Great class with the boys.. Thanks Kevin

    I think anyone who went today is a trooper it was some hot !!!

    Chantal consider my running homework done this week ๐Ÿ™‚

  17. Annie

    Front Rack Lunges x2/leg
    #35-40-45-50-55-60

    3x800m Run
    Rest 2 min

    *Rest exactly 2 minutes between rounds. Score is total time to complete all runs.
    *Thereโ€™s a 14 min cut-off after the 2nd run. Stay under 14 to attempt the 3rd.
    Time : 18:49

  18. Diane O.

    Today was my first workout at CrossFit Moncton. I think Kevin took it easy on me since I am a newbie but it was hard so I’m glad! Lol. I did:
    Warm up x2
    Group MOB
    Strength: Front Rack Lunges 2x/leg (4-5 sets): I did 5 sets with the bar (15#)
    WOD: 3 x 800m (rest 2 minutes between runs with a 14 minute cut off @ 2nd run)
    Run 1: 5:22
    Run 2: 5:45
    For a total of 13:07

  19. Amanda Harding

    Front Rack Lunges x2/leg
    35-40-45-50-50
    3x800m Run
    Rest 2 min

    *Rest exactly 2 minutes between rounds. Score is total time to complete all runs.
    *Thereโ€™s a 14 min cut-off after the 2nd run. Stay under 14 to attempt the 3rd.
    1st run 4:22
    2nd run 10:36
    3rd run 17:22

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