Partner interval 5k run!
WOD Notes: Partner 1 will run 400m while partner 2 rests, then switch. Continue until 5000m is completed. This means each person will run six 400m intervals, and partner 1 will run an extra 200m at the end. Just for kicks, compare to the last time we programmed a solo 5k, 130506.
Other Notes: LET THE GAMES BEGIN!!! The 2013 CrossFit Games start today! About half of the workouts have been announced, including BOTH Wednesday workouts – click HERE for details.
This Post Has 22 Comments
Mmm…grass fed cow! Just devoured my first steak. Wonder what that cows name was?
Yeah man, the sirloin was outstanding!
Freaking awesome video, I love the last line. http://www.youtube.com/watch?v=aKyhGcnmzyY
Rich froning Sr.s beard is the shit!
That is a pretty cool video
Awesome beard! But I have a question, when do guns get incorporated into a WOD? Just curious.
If you go to militaryathlete.com they do stress shoots. Or range wods. so that you have to shoot under duress. Sadly I don’t see this happening at ica anytime soon unless we use air soft guns.
Great video post! Just read Rich’s book. Little religious forward more crossfit tips. Nice quick read though. Would love to see him 3peat. Let the Games begin.
tanner- i happen to own a few airsoft guns… 😉
I posted a flyer on the Facebook page. Its a lifting meet and bbq fundraising at my old gym garage strength in Berks county. They are raising money for one of their members recently diagnosed with cancer. I can’t figure out how to put the flyer on the blog so go check it out and let me know if anyone is interested in going.
Tanner – I grabbed the flyer off FB and posted it to our site. Anyone who wants more details on the lifting meet, try this link:
https://iron-cross-athletics.com/wp-content/uploads/2013/07/photo.jpg
Thanks john and nikki. who wants to do this wods with me on Thursday before barbell club?
To beat Rich Froning: you must be a GORGEOUS looking male with a KNOCKOUT physic. After that, WHO CARES!! I know, I’m shameless. 😉
Very cool video.
Gorgeous day for a run! I’m interested to the see times with rest in between 400m.
Rich Froning is the man!!! Love this video!!
From Crossfit Anaheim
Tabata situps – 47
Rest 2 minutes
3 rounds of 15 Hang Power Cleans(115#), 15 Burpees – 7:17
Rest 4 minutes
Tabata box jumps – 41
Check this baby out! If anyone isinterested in doing this let me know. Military Civilian Combine…this looks awesome and I’m definitely going to do it!
http://www.civilianmilitarycombine.com/
Results:
6:15
Paul and Nick V. 21:17
Nate and Nadine 27:25
Jenn and Sara R. 21:45
Jacki and Marissa 22:05
9:30
Ron and Boston 25:13
Jackie B. and Moira 25:34
4:00
Mark and Jackie T. 20:15
Filchner and Pugh 18:37
Ginger and Kerri 27:18
Em and Kim D. 26:37
Garrett and Robbie 16:49
5:00
Tina and Nat 33:37
Team Dougherty 21:56
Anna and Trish 22:07
Nick A. and Jimbo 19:43
6:00
Erin and John 19:25
Pete and Scott 26:17
Adam and Chase 22:07
Mel and Nikki G. 24:19
Emily and Levy 23:10
Sarge and Chris 30:57
Great job to Adam and Chris on their first day and hats off to everyone taking on the full 5k today!!!
Welcome Chris and Adam! Great work tonight on your first (grueling) WOD. Special shout to Chris for being a fabulous partner 🙂 We did great!
7pm results
Phil, Rachael and Laurie 21:55
Melinda and Ernesto 30:26
Maggie and Joanna 24:34
Rey and Sidlo 17:14
great work tonight, everyone!
This one was a tough one, but it has taken “I can’t” out of my vocabulary.
I love this!