Wednesday, May 13, 2015


This was the workout that was posted on www.crossfit.com

For time:

1-mile run

135-lb. overhead squats, 50 reps

100 GHD sit-ups

150 double-unders

135-lb. sumo deadlift high pulls, 50 reps

100 box jump overs, 24 inches



This is how we did it-

row 400 and run 400 (or run the whole 800m)

Go through this list 2X

overhead squats, 25 reps
 25 GHD sit-ups

25 wall ball sit ups
75 double unders or  150 singles
 Sumo deadlift high pulls, 25 reps
 50 box jump

at the end row 400 and run 400 (or run the whole 800m)
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4 comments:

  1. AnonymousMay 13, 2015 at 8:43 AM

    Sorry that post came out all weird.
    Chelle- 39:00 That wo was really hard. I rowed than ran. 45 lb bar for OHS, 45lb sumos, double unders, 10lb wall ball sit ups.

    ReplyDelete
  2. KimMay 13, 2015 at 8:46 PM

    Kim 36:49
    10 lb overhead squats
    12 GHD sit ups/12 modified sit-ups
    8 lb (I think, was the green ball) sit ups
    20 lb sumos 1st round 15 lb 2nd round
    50 box steps

    ReplyDelete
  3. LA CreightonMay 14, 2015 at 10:23 AM

    32:00 rode bike instead of run/row due to pulled hip flexor
    15 lb OHS
    25 GHD/25 sit ups w 12 lb ball
    150 jump ropes
    20 lb sumos
    50 calf raises with 25 lb hand weights instead of box jumps

    ReplyDelete
  4. UnknownMay 14, 2015 at 10:49 AM

    You guys are tough. I rode by your garage at 8:20 and was sad that I couldn't join. Kind of.

    ReplyDelete

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