Tuesday 14 June WOD


1600m Run
3 Minute rest
1200m Run
2 Minute rest
800m Run
1 Minute rest
400m Run

Post your time for each run to the comments.

This is a CF mainsite wod, compare your time on the beyondthewhiteboard.com site! If you would like to register and post your workout numbers, send an email to crossfitcentcom@gmail.com and you will receive an invitation for a free account.


1600m = 1 mile
1200m = 3/4 mile
800m = 1/2 mile
400m = 1/4 mile

* * *


13 June whiteboard

* * *

Crossfit HQ WOD:


Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster

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

3 Responses to Tuesday 14 June WOD

  1. Melissa says:

    Glad there was a small breeze today!!


    The only time I am not completely sure on is the 4:40. I was trying to remember it as I ran the next leg – I know it was in the 4 minute range…

    As a side note, the cost of Tough Mudder Tampa (Dec) goes up tomorrow by $10. Email the CFCC email address if you need the team link to register.
    Also, I have found a few more 5K mud races in the area so will post info on those soon too.

    Mud Bash this weekend!!!

  2. Rey says:


    Did 2-2-2-2-2 deadlifts this morning too. Been a while so I started light. 135-185-205-225-275.

  3. justin601 says:

    Led Navy Fitness Enhancement Program PT Tuesday morning:
    Straight Through no rest:
    20 4 count jumping jacks
    10 burpees
    5 -4 count situps
    5 -4 count pushups
    5 -4 count squats
    10 -4 count situps
    10 -4 count pushups
    15 -4 count situps
    15 -4 count pushups
    15 -4 count situps
    1 minute rest
    1 mi run 90% effort
    1 minute rest
    10 burpees
    Track run: ¼ track jog – then – ½ track sprint – stop – 20 sec rest – ¼ track sprint 100%

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s