#400m run

[itrypamsbox]

3. Apr 3. I think first time to encounter EMOM. For the warm up, I could only do 8 instead of 12, and I used the rest of the minute to recover and prepare for the next set. The conditioning was a funny thing. Because by the time I completed my 400m and got up to the gym, it was already time to go for the next run. In the end, I didn’t even bother going up anymore and just proceeded with the next 400m run. I can’t even recall if I did 4 or 5 runs. At this point, I have no memory of the WOD.

[ddcsusanc]

08/27/14

[thenephewofbob]

Every day I go to practice I contemplate if I should quit. You really don't understand.

[crossfitlowell]

140404 WoD

warm up: 400m run then 2 rounds of: 12 sit-ups 12 star jumps 12 burpees

strength: squat 5×5 @ 50% slide and drag drill (135/95)

WoD: “Freddy Krueger Chasing Cindy”

21 KB swings (70/53)

21 burpees

400m run

2x (5 pull-ups, 10 push-ups, 15 air squats)

15 KB swings (70/53)

15 burpees

400m run

2x (5 pull-ups, 10 push-ups, 15 air squats)

9 KB swings (70/53)

9 burpees

400m run

2x (5 pull-ups, 10…

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[crossfitlowell]

131223 WoD

“Helen”

3RFT

400m run

21 KB swings (53/35)

12 pull-ups

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[cobraftraining]

Day 37 #theoutlawway #2014

WOD 131023:

BBG

1) 3X3 Snatch from Power Position off Blocks @ 75%-85% (depending on ability) – rest 60-90 sec. - 3x3 @150#  2) 3X3 Power Cleans + 1 Push Jerk from Power Position off Blocks @ 70%-80% (depending on ability) – rest 60-90 sec. - X

Strength

1a) Front Squat/Back Squat: 4X7/13 @ 94% (of load used on 131021) – rest 90 sec. - 190# across MAKE EM SAY UGHHHHHH> I feel like death now. 1b) 4X5 Weighted Ring Dips + ME Ring Dips – heaviest possible, rest 90 sec. - X

Note: The set of 5 Weighted RD should be loaded with a DB between the legs/feet – these should be very heavy. After locking out the 5th rep, drop the DB and immediately begin a ME unweighted set.

Conditioning

5X400m Run

Rest 2:00 after set 1 & 2 – Rest 1:00 after set 3 & 4.

KADIRE TO THE MAX TO RUN AFTER 7/13s. 

1:23

1:34

1:36

1:40

1:40

[crossfitlowell]

131023 WoD

Coach Steve’s Birthday WoD!!

Shhhh!!! It’s a surprise!

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[crossfitlowell]

131016 WoD

Partner Chipper

In teams of two, complete the work below, splitting the cleans, box jumps, and pull-ups as you see fit.

400m run both partners

50 hang cleans (120/85)

400m run both partners

75 box jumps (24/20)

400m run both partners

100 pull-ups

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