Daily WOD – Sept 23, 2011

Tom - Awesome KBS form!

Today’s WOD consists of 4 rounds, each 7 minutes long. Each round has a unique task, listed below. Once you finish the task, you can rest for the remainder of the 7 minutes. The faster you work, the longer you rest!

  1. 40 burpee box jumps (16/12″)
  2. 1000 m row
  3. 100 KBS (53/35#)
  4. 800 m run
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This Post Has 14 Comments

  1. Are we planning on doing Wings at bistro afterwards?

  2. Hey Tom – we’ll probably hit it up but won’t be able to stay out as long/late as usual… we’re headed to CT on Saturday and have to get home to get ready. I can’t say no to wings though!!

  3. 6:15 am results – Burpees / Row / KBS / Run (order completed)
    Joe 3:10 / 4:16 / 75 reps / 3:11 (1 , 3, 2, 4)
    Killa 3:30 / 4:26 / 4:54 / 3:43 (1, 3, 2, 4)

    Note – There was a 5 minute cut off for each exercise

  4. Special shout out to Killa who did all 100 KBS without putting the kb down!! Anyone else up for the challenge?

  5. I can confirm…..as I was sucking wind wondering why my KB wouldn’t come off the floor, she just kept swinging. Nice work Killa

  6. Just wanted to let u guys know that my son was born this morning and everyone is doing great!

  7. Hooray!!! Congratulations Eric!! Enjoy your well deserved time off 🙂 Cant wait to meet him!!

  8. Congrats, Eric! Good thing you got that workout in last night. What was it you said about some welcomed rest days? Haha.

  9. Haha Joe you did awesome, don’t think I would have completed the run and/or row if you weren’t there today! Nikki make sure you remind John “DON’T DROP THE BABY!” if he’s taking you up on the challenge haha. Congrats to you and your wife, Eric!! 😉

  10. 5pm results Burpees / Row / KBS / Run (order completed)
    John 1:39 / 4:20 / 4:59 / 3:20 (1,3,2,4)
    Kev 2:08 / 4:12 / 5:12 / 3:46 (1,3,2,4)
    Tom X / 3:39 / 4:32 / 5:15 (3,2,X,4)

  11. O’Neills Garage…

    No rower, so subbed in a 2nd 800 m run
    20” boxes for the burpees

    Cragle 3:31 / 3:19 / 90 reps / 3:49 (1,2,3,4)
    Spence 3:18 / 3:23 / 80 reps / 3:49 (1,2,3,4)

    1. Correction for O’Neills Garage…

      Cragle did the burpees in 3:21, not 3:31 (note: 3:21 is still slower than 3:18)
      I did the 2nd run in 3:54 not 3:49 (note: feel free to ignore this and assume I did in fact tie Cragle on the 2nd run)

  12. Also note:
    Cragle beat Spencer in 3 of 4 rounds. More powerful, scientific fact. I guess ICA will slowly be introduced to the trash talking that can occur in the garage. Please pardon our brashness. It’s a little unorthodox but it’s all in good fun. We use it as a form of motivation. ICA’ers can just watch their coaches for their motivation.
    Just a little musing: Nirvana’s Nevermind album turns 20 years old tomorrow and I’m feeling a little nostalgic. My cassette of that album (yes, I said it cassette, google audio cassette if you don’t know what I’m talking about, John) broke within the first month because I played it so much. I bought it in CD form next, which was the first CD I ever owned (google Compact Disk if that isn’t ringing a bell) Man, am I getting old! Lucky, Crossfit keeps my body young. Think I might hop on my C2 tomorrow, crank up Kurt, Krist and Dave and relive some teenage angst in MP3 form.

  13. Haha, Nice work from the garage fellas! I do think cassettes may have been around when I was 4 or 5, seems to ring a bell.

    Congrats on the new kid Eric!

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