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

14 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...

17:59

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
14:17.

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...

19:23
3:05??
3:23
3:23
3:21

Tex said...

Did USAFA CF Tuesday this AM

For Time:

Tunnel Run ~400m

10-9-8-7-6-5-4-3-2-1

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

Tunnel Run

18:36

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)

15:11