One more time!

Spend the first 10-15 minutes working on Double Unders.

WOD
3 Rounds

  • 400 M Run
  • Rest 2 Min
  • 200 M Run
  • Rest 1 Min

Record Total time.
Can also be performed on the rower, if needed.

Compare to August 15, 2011

Use the same modality as the first time (ex. if you ran this one last time, run it again this time)

30 thoughts on “One more time!

  1. On the rower: 15:44 (26 second PR)

  2. 16:11 run (:05 PR, all from faster 200s)

  3. 16:02 run (:23 improvement 🙂 )

  4. RUN: 14:31, which is 1:16 faster than August…yes, this crossfit stuff works.

  5. 15:13 (PR by :12 secs)

  6. 13:32 (row)
    400m: 1.31.6, 1.33, 1.32
    200m: 44.5, 44.9, 46.3

  7. 15:46 rower.

  8. DU: 37 backwards, 8 forwards (PR)
    WOD: 14:51 (PR by 10 sec)

  9. Rhiannon (10 min DU): 407 (+71 PR)

    2 minutes later…

    WOD: Airdyne .5/.2 miles – 14:07 (13 sec slower)

  10. 15:16 run (PR by 14 sec)

  11. 15:48 (+/- :02 because I can’t read the clock from the garage without my glasses 🙁 )
    :08 faster than last time (+/- :02)

  12. 16:27 Run (being at Clemson all weekend and fall break certainly wasn’t helpful on this WOD)

  13. 17:25, 0:26 faster than last time… oh running.

  14. 15:32, ran all but second 400m and final 200m (which I rowed)

  15. Did my first DU tonight!
    15:36 Row

    1. Nice!

    2. you did a great job tonight!!

    3. I think the best part was when you realized you had just gotten one! You were awesome tonight!

  16. 16:34 (PR by 11 secs)

  17. 16:34 run (PR by 11 secs)
    I’ll take it.

  18. AFC workout:
    1 mile run
    30 ring rows, 30 push-ups, 30 air squats
    1 mile run
    20 ring rows, 20 push-ups, 20 air squats
    1 mile run
    10 ring rows, 10 push-ups, 10 air squats

  19. 2k row: 7:08 at Mem Gym

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