Tuesday 9/22/09

For Time:

4 rounds of:

Run 800m
Rest exactly 2 minutes between each round.

Run down to Shea Stadium for warm-up. Start upon arrival. Bring a watch and time yourself.
Don't forget your reflective belt.

For those that want - meet on the field after the run and get some coaching on your squat form.

Post times to comments


Dubbs said...

2:55, 3:02, 3:08, 3:14

Total time - 18:22 w/ 2:00 rest btw each 800.

Jake said...

3:01, 2:58, 2:56, 2:51

Total time - 17:46 w/ 2:00 rest between each 800.

My grip appreciates the last two WODs.

Mark R said...

3:08, 2:54, 2:50, 2:54

Jason said...

Not sure whay my interval splits were. I couldn't see my watch in the dark, so I had a 2min countdown timer for the breaks and had the stopwatch run continuously.

Total time: 17:45 (PR by 1:21)

Mac said...

2:49, 2:56, 2:55, 3:01.

Total time - 17:41.

SB said...

17:28 (PR by :17)
felt good.
This workout demonstrates the results of our overall programming especially the METCON workouts we do.

NM said...

Total time= 16:32

2:37, 2:39, 2:41, 2:35

Black and Gold CrossFit said...

17:24 (PR) last time we did this was back 13 November. Increased my time by 36 seconds. I'm really pleased with that.

NM--I hate you. I told SB that you were going to break 17 minutes but by 30 seconds is unreal.

LDO said...


splits of 3:01, 2:57, 3:01, and 2:59.

I really tried to sprint on the last round... was disappointed w/2:59 time.

Adambo33 said...

I did a modified version of Mondays wod last night

21 thrusters 42 regular dips 21 pushups
15 thrusters 20 regular dips 15 pushups
10 thrusters 10 regular dips 10 pushups

Motivating side note: this is all done at the FOB here at ft sill....I was the only other human in the weight room accompanied by a copperhead snake

Jimmy said...


Tex said...

Did USAFA CF Tuesday this AM

For Time:

Tunnel Run ~400m


Pull-ups (10-9-8 as towel pull-ups)
45lb Plate Swings
45lb Plate OHS

Tunnel Run


VW said...

2:58, 3:02, 3:06, 3:06

Demet-hook said...

Did this following JT...

2 laps around Supe's/Comm's House w/ 2 min rest (did this 3 rds)