Monday 4 April WOD


3 Rounds
800m Sprint
100 Double Unders

Post your time to the comments.

Time to hit nearly everyones two most hated things…  don’t wimp out before it even starts! Run hard, and do what it takes to get all 300 of those double unders. You get better with every step and rep!

Take this one out to the 400m road with the ropes. 3, 2, 1, GO … there-and-back with a lot of hopping x3 and your golden!

*  *  *

This weeks featured member is Nate a.k.a. “Chuckles”!

Do you have a nickname?

What got you started in CrossFit, and how long have you been doing it?
February 2008 (on and off); I have been CrossFitting regularly since January 2011

Do you have any memorable CFCC moments?
Modified “Murph” on 14 Mar 2011 – that thing wrecked me

Do you remember your first wod? What was it and how did it go?
Hardest thing I had ever done in a personal workout

Do you have any fitness goals?
Be able to do a pirouette by the age of 40

Do you play any sports now, or are there any you have participated competitively in the past?
Former HS/College football player; recreational golfer

What wods are your favorites?
Fran, Helen, sprint rowing

What exercises are your favorites?
Rowing, squats, Olympic lifts (particularly Deadlift), running backward

What one exercise makes you fill with fear when you see it posted?

What is a typical day of nutrition for you?
Breakfast: Scrambled eggs with meat, vegetables, or both
Lunch: Meat and vegetables/Salad if on travel
Snack: Fruit or carrots
Dinner: Meat or fish and vegetables/Salad
Constant coffee/water drinker (0800-1700)
Water only 1700-0800

***Caveat: when I am stressed I eat highly refined carbs/sugar in between meals***

What is your favorite food?
Salmon, Med Rare

What is your favorite music to workout to? Or listen to in general?
Hair Metal (e.g. – Dokken, Motley Crue, etc..)

What is CrossFit, to you?
A way of life

Where do you see yourself one year from now, fitness-wise?
Much improved, possibly competing in the Open or the Games

Do you have any hobbies outside of Crossfit?
Spending time with my wife and daughters

Tell us something about yourself that we may not know.
I played violin for 10 years as a kid

*  *  *

CrossFit HQ WOD:

Rest Day

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5 Responses to Monday 4 April WOD

  1. Andy says:

    Andy: 18:24

    Ryan: 26:52

    Paul: 11:35 (3 rds, 400m run and 100 singles)

    had no energy going into this workout, and less than none coming out! 15-20mph winds made the run and double unders a nightmare but oh well.

  2. Melissa says:


    still have to do my single double jump pattern which takes forever. don’t worry, I only count the double jumps. 🙂

    • 29:22

      I am still trying to catch my breath from those singles…900! I need to hydrate!
      Thanks for the push today!!!

      I can dance but I am sure I cannot do the doubles and triples with the jump rope!

  3. Rey says:


    It was windy here too. Couldnt even string 5 in a row.

    I don’t remember the others’ times.

    We also had a new guy today too. James. He did singles.

    I am so tired right now.

  4. mcgranahand says:

    Stupid Double Unders!!!

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