Del

Don’t forget to try a 500m row for a PR today!

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 poundΒ medicine ball
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

*35 min cap

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

IMG_2966

48 thoughts on “Del”

  1. I forgot to cancel my 6am class yesterday.. I’m going tomorrow instead .. Ankle still not great

  2. Del Rx’d
    28:57

    Awkward! First time doing more than 5 HSPU in a WOD since before February so they weren’t pretty but once again the wrist held up fine.
    Pullups with the medball were the oddest…managed 2 or 3 at a time and chipped away.
    Made up some time on the C2B (5’s) and burpees suck so there’s that.
    Probably some room for improvement across the board but glad to finish!
    Looking forward to seeing how the big guns do this one!

    Mario, thanks for wiping the sweat off our balls after the workout!

    1. There are so many things in your post to comment on but I want to say I’m happy you’re seeing good progress with your wrist!

  3. 500m row. 1:54. 1 sec PR
    I was dead this mornig from last night. I did 250m first then stopped due to almost puking lol. Gross

    WOD
    For Time:
    25 Burpees
    Run 400 meters with 14# med ball
    25 Weighted pull-ups with a 20 pound medicine ball. Scale to green and red band
    Run 400 meters with a 14pound medicine ball
    25 Handstand push-ups. Scale HRPU
    Run 400 meters with a 14 pound medicine ball
    25 Chest-to-bar pull-ups with bands
    Run 400 meters with a 14 pound medicine ball
    25 Burpees

    20:14 of death. Hahha
    Great job this morning ladies! thank Mario

    1. WOW I can’t beleive you did this WOD after last night! and a PR on the row? Nice work! I’ll be happy if I can get up from my desk, reaching for my coffee is making me grumpy.

  4. Heather Colleen

    500m row 1:55 (2 seconds off my PR. Damn it.)

    “Del”

    For Time:
    25 Burpees
    Run 400 meters with 14# med ball
    25 Pullups (blue/pink)
    Run 400 meters with a 14pound medicine ball
    25 HRPU
    Run 400 meters with a 14 pound medicine ball
    25 Chest-to-bar pull-ups (blue-pink)
    Run 400 meters with a 14 pound medicine ball
    25 Burpees

    22:51

    Holy Mother of CrossFit that was tough. Great job, all the 8:30 ladies!!

  5. β€œDel”
    35 minute cap

    25 Burpees (scaled to 15)
    Run 400 meters with 6# med ball
    25 Pullups (black band-scaled to 15)
    Run 400 meters with 6# med ball
    25 HRPU (scaled to 15)
    Run 400 meters with 6# med ball
    25 Chest-to-bar pull-ups (black band-scaled to 15)
    Run 400 meters with 6# med ball
    25 Burpees (scaled to 15)

    Time: 22:42

    Decided to try a row PR after the WOD, not a good plan. Not only did I quit with 110 m to go but I cursed at Mario. Sorry coach, I don’t know what got into me.

  6. Mobility
    WU x 1
    Group mobility + some extra πŸ™‚

    WOD:
    25 burpees
    400m med ball run 10#
    25 pull-ups (green + purple)
    400m run
    25 hand release push-ups
    400m run
    25 C2B pull-ups (green + red)
    400m run
    24 burpees

    Time: 25:17

    Fun ladies class this morning with coach Mario. Shins held up ok except on some uphill runs they got a little pinchy.

  7. β€œDel”

    For Time:
    25 Burpees
    Run 400 meters with 14# med ball
    25 ring rows
    Run 400 meters with a 14pound medicine ball
    25 HRPU
    Run 400 meters with a 14 pound medicine ball
    25 ring rows
    Run 400 meters with a 14 pound medicine ball
    25 Burpees

    22:46

    500 m row: 2:10.9 (13s PR)

  8. Warmup
    Lat roll and calf smash (ouch!)

    WOD almost rx’d
    Used 6lbs med ball for pull-ups
    30:01

    Blake, thank you so much for the push. I really really really needed it.
    Fun nooner. πŸ™‚

    1. You forgot to mention the 1 min mid-WOD distraction that you tackled ON TOP of the crazy workout!
      Super.Mom.

  9. mob/wu x2
    group wu

    WOD: Del 35min cap

    25 burpees
    400m med ball run (#10)
    25 weighted pullup (green/blue)
    400m med ball run
    25 handstand pushup (hand release)
    400m medball run
    25 chest 2 bar (green/blue)
    400m medball run
    25 burpees

    Time: 24.58

    cashout:
    500m row

    Time: 2.13

  10. DEL, scaled to:
    4# med ball for the weighted pullups. I wasn’t going to use any but I got bullied by my husband.
    And my HSPU had two 25# plates and an ab-mat.. I don’t believe this is RX but I’m struggling with the deficit ones with 45# lately
    I ran with a 14# ball, I don’t know if that’s what I was supposed to run with. It just occurred to me that I didn’t look. πŸ™‚

    Time: 29:53

    I think I liked this wod!

  11. – Mob
    – WUx2
    – So much extra mob
    – Group mob

    WOD: Del (scaled)
    – 25 burpees
    – 400m med ball run 20#
    – 25 kipping pull ups
    – 400m med ball run
    – 25 pike push up
    – 400m med ball run
    – 25 kipping pull ups
    – 400m med ball run
    – 25 burpees

    23:42

    Cashout:
    500m row –> 1:39.9 (7 seconds higher than my 1:32.something PR, my body just didn’t work right after that WOD lol)

  12. mob wux1
    group mob wu
    WOD Del
    25 burpee
    500 m row
    25 pike push up
    3 round
    last round
    500 m row
    25 burpee
    did not do any pull up forearm was sore
    time 20:10

  13. Mobility
    Wux1
    group wu

    WOD: Del 35min cap

    25 burpees
    400m med ball run (#14)
    25 pullup
    400m med ball run
    25 handstand pushup (hand release)
    400m medball run
    25 chest 2 bar (red)
    400m medball run
    25 burpees

    Time: 24:40

    cashout:
    500m row

    Time: 1:53 (9 second PR)

  14. WOD: Del
    35min cap

    25 burpees
    400m med ball run w 14#
    25 weighted pull ups – scaled to strict w green&blue bands
    400m med ball run
    25 handstand pushup – scaled to pike push up on 18″ box from knees
    400m medball run
    25 chest 2 bar – green&blue bands
    400m medball run
    25 burpees

    Time: 21:42

    Cash out:

    500m row: 1:57 (first time doing this, so no possible pr)

      1. haha thanks Marcel…my runs would have been a lot slower without that ball I wanted. Great job tonight!

  15. β€œDel”

    For Time:
    25 Burpees
    Run 400 meters with 20# med ball
    25 Ring Rows
    Run 400 meters with a 20# medicine ball
    25 Pike push ups on toes from box
    Run 400 meters with a 20# pound medicine ball
    25 Ring rows
    Run 400 meters with a 20# pound medicine ball
    25 Burpees

    Time: 25:46

  16. β€œDel”

    For Time:
    25 Burpees
    Run 400 meters with 14# med ball
    25 Ring Rows
    Run 400 meters with a 16# medicine ball ( changed to a smaller heavier ball, runs better!)
    25 push ups on knees
    Run 400 meters with a 16# pound medicine ball
    25 Pullups with Black band
    Run 400 meters with a 16# pound medicine ball
    25 Burpees

    Time: 24:37

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