Daily WOD – Jul 13, 2019

Welcome Zoe!

“Kelly”

Complete 5 rounds for time of:

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

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. We would also entertain partner offers (both run, split reps inside).  Compare to 180713.

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This Post Has 5 Comments

  1. 7:30am

    Murray – 29:48 (stepups)
    Craig – 28:17
    Franco – 27:50 (3RDs)
    Jesse S – 31:03 (16)
    Vince L – 28:40 (14, 20”)
    Mike D – 🙂 (16)
    Keith – 28:41 (WB to Box, 14)
    Barry – 27:14 ( 14, 20”, 2full 3half Reps)
    Diana – 29:03 (20”, 10)
    Erik P – 24:31 (14, 16”)
    Erin D – 20:10 (6, 16” half reps)
    Warnek – 29:20 RX
    Ray Z – 34:04 (16)
    Ricky – 23:57 RX
    Sydney – 20:05 (10, stepups)
    Zach S – 29:46 RX

  2. Kehl – 29:39 (6 Rounds – 20# WB Squats, 24″ box)

  3. Today I won cross fit, bam, write this down!

    1. Yeah Curtis!!

  4. Results:
    8:30
    Mike from Pitt 23:42 Rx
    Jenn 30:55 Rx PR!
    Heather 32:40 Rx+24″
    KtS 32:28 Rx
    Chris S. 36:55 (16″)
    Danielle 35:50 (4 rds)
    Marissa W> 31;09 Row
    Steph 26:21 (12#, step up 16″x 3)
    Tyler 27:16 (16#)
    Bri 32:24 (12#, step up, 16″)(
    Elissa 27:24 (15 cal bike, 24 su)
    John C. 26:34 (16# 4rds)
    Tim C. 31:24 (16″)
    Iggy 29:32 Rx
    Fili 25:36 (1/2 reps)
    Sigal 34;32 Rx
    Nikki K. 25:20 (1/2, 10WB, step)
    Shawn C> 31:48 (16″)
    Bob K. 33:11 (4 Rds)
    Catherine 32:07 Rx
    Curtis 23:15 (20″, 14 1/2 reps)
    —–
    Sillup 27:40 Rx UB!
    Sikora Fidnuss!
    Tobin 32:13 (12#)
    Rey :0
    NIk 15 – something 3 rds
    MItch 32:16 Rx
    Greg 18:53 (3 rds)
    Lombardi :0
    KtM 16:43 (3 rds)

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