Thursday, 04/07/11

For time:
21-15-9 rep rounds of
Lunge steps (1 rep per step)
Double unders
Run gym loop after each round

Post time to comments


Karen said...
This comment has been removed by the author.
Anonymous said...

my name's john de la chapelle. i've been appointed to the class of 2015 and have been doin HQ WODs for a couple months. i want to start doin B&G WODs, so how far is the gym loop?

Adam said...

John, we look forward to seeing you in the fall.

A gym loop is our equivalent of 400 meters. It is probably a little short of 400 meters, but involves running up 2 flights of stairs, down a long hallway, down stairs, and hallway to the start. A typical gym loop takes around 1:15 - 1:45 to complete depending on the person's speed, so about the same as a 400 meter sprint.

Anonymous said...

perfect. i'll incorporate the bleachers at school then. tomorrow will be my first B&G WOD. i'm stoked.

Adam said...


Tough WOD, especially on the grip.

Great to share the 'fun' with a small morning crew - good work to everyone!

Pauly D said...

Pauly needs mad work...too much time spinnin records and tanning...not enough G (gym) time.

Anonymous said...

11:29. That was a smoker on the grip strength, but great WOD.

John, congrats on your appointment. You're right on the money using crossfit as a way to prepare your baseline fitness for what you'll need to do in the Army, and looking forward having you join us here.

ErinM said...

One-armed band assisted pull-ups.
Replaced knees to elbows with another ab exercise (raising legs from 6 inches to a straight line above your body). But I got all the double unders!

Fun crew this morning - thanks for all the double under help.

jswobe said...


added 45lb overhead plate to the lunges
doubled the double unders (42, 30, 18)

...then had to deal with a broken jump rope...crap...

Aberdeen Proving Ground, MD

Matt said...


As Rx'd (400m run)


Joe said...

13:58 as RX
Still don't have du's but worked them today and my run felt slow. Gave it my best effort

Dan said...

14:12 w blue band for pull-ups and scaled to hanging leg raises.

Kingsley said...


Enjoyed that workout.