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Daily WOD – Jul 13, 2018

9:16 pm

Marissa working on the jump rope!

“Kelly”

Complete 5 rounds for time of:

  • 400m run
  • 30 box jumps (24/20″)
  • 30 wallballs (20/14# to 10/9′)

WOD Notes:  This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this in the low 20 minute range, but it is more often in the 30-40 minute range. We will have a 35 minute time cap; please scale accordingly!  One scaling option for this WOD is to do 3 rounds instead of 5. Another option is to do 1/2 reps of box jumps and wall balls.  Compare to 170708.

Reminder:  There is no 12:00 class today.

2 Comments leave one →
  1. Kehl permalink
    7:30 am

    5:15
    Brianna 32:34 (4rds, 16″)
    Danielle 27:57 (3rds)
    Faith 33:02 (16, 8)
    Greg 34:39 Rx
    Jake 25:39 (1/2reps, 20, 14)
    KTS 25:35 Rx
    Iggy 🙂 (DL, PP, DU, PU)
    Zach 26:38 Rx
    Elissa 26:18 Rx

    6:15
    Smith 34:36 Rx
    Anne Marie 26:23 (12, depth)
    DE 27:25 Rx
    Ed 30:50 (dc depth)
    Erin 27:15 Rx
    Karen 29:51 (1/2 reps, Rx)
    Kelly 27:02 (10)
    Kevin 28:55 (step-ups)
    Luke 26:33 Rx :: 10min PR!!!
    Matt 26:46 (14)
    Rocco 25:37 (14, 20)
    Lombardi 🙂
    Vince 27:45 (14, 20)
    Emma 32:00 (20 reps/rd, 10)
    Ricky 22:58 Rx
    Chris 32:15 Rx

  2. Kehl permalink
    7:03 pm

    5:00
    Sigal 35:49 Rx (dc depth)
    Mila 19:24 (1/2 reps, 16″, 6)
    Eric 24:25 (1/2 reps, 20″, 10)
    Shawn 23:16 (1/2 reps, 14#)
    Ian 22:13 (1/2 reps, 16″, 8)
    Lindsay 20:02 (1/2 reps, 10#)
    Sikora “I do CrossFit”
    Dave C. 18:35 (1/2 reps, row, 12″, 8# Push-Press WB)

    6:00
    Curtis 27:12 (1/2 reps, 20″, 14)
    Catherine 32:12 (12#)
    Andrew 37:24 Rx
    Erik 24:50 (1/2 reps, step-ups, 14)
    Quinn :: ouchie :: (tight back)
    Jacob 26:28 (1/2 reps, 20″, 10#)

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