4 rounds of:
Run 200m
30 Squats
15 Burpees
Run 200m
Rest 2 minutes
Score is total time to complete, including rest.
You may have heard me talk about Pose running. Here’s a short clip that highlights the method.
[youtube=http://www.youtube.com/watch?v=u7zEruVUwr4]
WUx2
(No strength)
WOD:
4 rounds:
-200m run
-30 squats
-15 burpees
-200m run
– Rest 2 minutes
T = 24:56
Loved this one!
Burpees??? Wrist is better I guess
I did them on my knuckles!! Had to do them pretty slow (I’m slow at them anyway, lol) and it didn’t bother my wrist! Yahoo!
WU x2
Front Squat x5
95 105 115 130 140(PR Reps)
WOD – 20:28
Practiced knee long jumps.
distance: 29.5 inches
4 rounds of:
Run 200m
30 Squats
15 Burpees
Run 200m
Rest 2 minutes
Time: 18:57
Used the POSE technique. It worked really well until the last round. Calves got really tired.
great job, you were fast!
I tried the running technique but it needs some practice/tweaking.
Fast!
Nice time Pat. Used the POSE technique also but only on my first 200m run of each rounds and wow my calves are not use to that.
WU x 2
Strength Shoulder Press
1 x 45-55-65-70-75
4 rounds of:
Run 200m
30 Squats
15 Burpees
Run 200m
Rest 2 minutes
Time: 22:00
Fun workout
WUx2
strength – overhead squats x 1
50,55,65,75,80,85(F)
WOD:
4 rounds:
-200m run
-30 squats
-15 burpees
-200m run
– Rest 2 minutes
Time = 25:01
That’s an awesome OHS Racel. Way to go.
WUx2
strength – front squats x 3
135,155,175,185,205
WOD:
4 rounds:
-Row 200m
-30 squats
-15 burpees
-Row 200m
– Rest 2 minutes
Time = 21:57
Why is this called Slobber? 🙂
Why is your car called ‘The Matrix’? Does Keanu Reeves drive it?
Well, I didn’t slobber while I was doing the workout. Well not much, anyway – not enough to name the workout after it.
Guess you weren’t going fast enough 😉
Yes, I was going super fast. Like my Matrix.
OHS – 5R
35-45-55-65-75
WOD —> 21:43
Nice WOD for a Friday afternoon! Corinna, I tried hard to keep up with you.
Sorry to those that weren’t done but I had to bail a little early and pick up my girls.
My round times (not including rest)…
3:32, 3:59, 4:05, 4:07
You’re forgiven…. 🙂
…and good job on the WOD!
Good job Jeff, was hoping I’d keep up to you, but a few days of eatin’ crap and drinkin’ too much does not lead to speed….
hehehe 🙂
Agreed. Hence the reason all my monday wods are bad lol
WUX2
Strength: Push Press
(5RM) 45-55-65-75-85 (PR Reps) 🙂
WOD –> 28:48
This one was really..really..tough for me.
1st round was good…even the 2nd was slow, but OK…. then breathing became the challenge to the finish. By the last run I was literally gasping for air and it took a few minutes to recover at the end.
Glad I finished, but need to figure out to to breathe and run at the same time. 🙁
WUx2 – 2nd set L sit PU’s
Strength – Back Squat X5
155-175-195-205(f) Only got 4. No energy on these today 🙁
WOD
4 rounds of:
Run 200m
30 Squats
15 Burpees
Run 200m
Rest 2 minutes
Time: 19:45
I really enjoyed this WOD.
Great race Marc! 🙂
Excellent job 5:30 crew!
Have a great weekend fella CrossFitters!
Really great time on the WOD.
Great result Gabriel!
That’s really fast Gabriel.
WU x 2
Strength – Front Squats
45, 55, 65, 75 & 85 (PR)
WOD 4 Rounds – Time: 22:49
I enjoyed this workout as well and felt really good 🙂 Have a great weekend everyone!!!!
WU x 2
Strength – Back Squat X5
100-120-145 (stopped there…saving myself for the WOD….right Marc?)
WOD
4 rounds of:
Run 200m
30 Squats
15 Burpees
Run 200m
Rest 2 minutes
Time 23:07
*first 200m run on each round felt GREAT….not so great on the second 200m*
AGREED…the 2nd run really sucked!
WU x 2
Strength: jerk (3x)
75-85-95-105-115(1x)
WOD : 27:12
Tough but I enjoyed it. Great coaching Sonia! Have a good weekend everybody.
CFWU x 2
Front squat 5’s
135-155-175-185-195
WOD -> 19:33 Nice race Gab
wu x 2
&*%#$ ohs 5’s, all @ 15 (big goat)
4 rounds of:
Run 200m
30 Squats
15 Burpees
Run 200m
Rest 2 minutes
28:43
WU x 2
Strength: Front Squat x 1
135-145-155-165(fail)-165(fail)
WOD: 20:54
Interesting running after the burpees! I quite liked this WOD!
Great Job 🙂
CFWU x 2
strength – front squats x 3
115-135-145-165-185
WOD:
4 rounds:
-Run 200m
-30 squats
-15 burpees
-Run 200m
– Rest 2 minutes
Time = 23:36
WU x 2
Cleans x 1 Rep.
60-70-85-100-110 (F on 1st 2 attempts, but made it on 3rd. YAY)
WOD: TIme = 21:25
This was a tough one, but I really like it.
wu x2
Clean’s 1’s
60-65-75-85-95
WOD
time = 24:34
Average 4:24 each round. Could live without Burpees, they are so slow for me it’s unreal. Jogging was good, didn’t get a Stitch today 🙂 Really try to push myself on the 2nd run. Overall happy w this, so tired from a crazy week was debating if I should go today at all. Great Job 4:15; Corinna Great race 🙂 Amazed I could keep up to you!
WU x 2
Strength Push jerk
5 x 70-85-95-105-115
4 rounds of:
Run 200m
30 Squats
15 Burpees
Run 200m
Rest 2 minutes
Time: 22:24