Wednesday 25 May WOD


8 Rounds
5, 10, 15, 20yd Shuttle sprint
5, 10, 15, 20yd Farmers carry/Firemans carry

Post your time and weight used to the comments.

The shuttle sprints and farmers carry setups are the same as we have done in the past… start at the starting line and sprint to the 5yd mark and back, then to the 10yd mark and back, 15yd mark and back, and finally the 20yd mark and back.
First you do the shuttle sprint without any weight, then pick up the weights and do the 5-10-15-20yd farmers walk, and that is one round.

FIREMANS CARRY OPTION: If you want to, carry a buddy across your shoulders for a challenge! If you do, post their weight as the weight carried.

Firemans carry

Tip: don’t lolligag on this one. Sprint hard, pick up the weight right away, then move as fast as you can with the farmers carry. The heavier, the better!!

Yards are marked out by the loading dock.

* * *

Awesome job yesterday everyone! The times turned out to be much faster than expected. Good work!

Burpees in the Vince

24 May whiteboard

More pictures from yesterday on the picture page.

* * *

CrossFit HQ WOD:

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

This entry was posted in Gym shots, Pictures, Whiteboard, WOD. Bookmark the permalink.

12 Responses to Wednesday 25 May WOD

  1. Melissa says:

    I haven’t done this one yet but wanted to say great job to everyone that did this at lunch today.

    For some, it was a real bonding moment 🙂

  2. mcgranahand says:

    Eglin Det. Reporting….
    I did two wods today…
    100 burpees : 6:06( that sucked and I didn’t like it one bit….yes Andy, I wanted tissue’s when I was done.

    Rey and I then did. A modified wod. Had to cut it to 5 laps each due to time.
    Rey and I both tied…
    Rey : 9:38 carrying a 164lb Dan
    Dan: 9:38 carrying a 190lb Rey……lol so was it really a tie… U be the judge?

  3. Andy says:

    Did it at the end of the day with 2x 90lb powerblocks. those things are awkward as hell.. time was 24:51, not too good. i think it felt easier when i practice carried Griff who weighs 235… but he had to go.

  4. Rey says:

    Worked on snatches with 45-lbs while Dan was doing his burpees.

  5. eddiemel1 says:

    13:24 (i believe????)

    I have to say that today was the most fun I’ve had at crossfit. The workout sucked but the off-color jokes and the “peer bonding” made for a great time.

  6. jhavard601 says:

    13:03 with 70lbs of kettle bells. Great to be back!

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