For time:
400 Meter run
50 Squats
40 Kettlebell swings (Men 55 lbs, women 35 lbs)
30 Overhead walking lunge steps (Men 45 lb bumper plate, Women 25 lb bumper plate)
20 Toes to bar
10 Burpees
800 Meter run
10 Handstand push-ups
20 Pull-ups
30 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
40 Double unders
50 Box jumps (Men 20″ box, Women 17″ box)
400 Meter run
Post time to responses.
Starting September 1st:
- We will be offering a 4:30 pm class on Monday’s, Wednesday’s, & Friday’s.
- The current 7:30 pm class on Tuesday’s and Thursday’s will no longer be offered.
Don’t forget about the “Fight Gone Bad IV” fundraiser that will be held on September 26, 2009. Crossfit OKC has invited us to join them this year for the event at their gym. You won’t want to miss this! Not only will you be benefiting a great cause but you will also get to participate in the infamous “Fight Gone Bad” CrossFit WOD! If thats not good enough, there will also be a BBQ afterwards!
Click here for more details on “Fight Gone Bad IV”. If you would like to get registered, click here. If you don’t want to compete or get registered you can still make a donation. Click here if you would like to make a contribution.
Where do you get that poster? Is that 8/15 workout for real??? Hope Breck has all day!
For time:
400 Meter run
50 Squats
40 Kettlebell swings (Men 55 lbs, women 35 lbs)
30 Overhead walking lunge steps (Men 45 lb bumper plate, Women 25 lb bumper plate)
20 Toes to bar
10 Burpees
800 Meter run
10 Handstand push-ups
20 Pull-ups
30 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
40 Double unders
50 Box jumps (Men 20″ box, Women 17″ box)
400 Meter run
Time – 21:54
as rxd: 22:32
as rxd: 34:??
I’m surprised I even finished.
Matt, where do you run on Sundays? I need to start making my Sundays a distance day. I know I won’t be able to keep up with you, but I can at least wave as you sprint past me.
I was upset I missed this one! I seem to miss the good ones when I’m out of town!
As rx’d: 26:16
Couldn’t string the wall balls together but love body weight days!!
8×400 meter walks.. (2 miles)
In b/n various lightweight exercises.. backsquat, shoulderpress, good mornings..
As rx’d
Time: 17:48
As Rx’d: 20:23
Intro Workout As Rx’d: 3:53
Allison…riverside is usually my destination of choice for running…if you want to get a group together…I know Loren has already offered. Let me know what time you prefer and we can start either this weekend or next weekend. I also heard that you run at the tracks on Tuesdays..I would like to join you guys if possible. Where and time?
And no worries with the distance..I tend to poo poo my way through those anyway.
I’m still trying to adjust to running long distance
Matt, on Tuesdays we do sprint work at Rogers High School. It’s called Friends At Rogers Track… or FART. That’s right, FART. Every Tuesday evening at 6:00. We drink beer and eat fruit afterwards. Well, I just watch people drink beer since I’m trying to do paleo. Please come!
I am down to start running on Sundays starting next weekend if you want.
Oops, I meant to write we meet at 6:30 on Tuesday evenings. Sorry!
Allison – that is hilarious- do you guys FART have shirts? with little puffs of gas running around the track?
i meant to say have fart shirts
Jennifer, if we end up getting FART shirts, I’ll send you one;)
39:17, had to break that Mendoza line of 40 minutes…..
I can’t believe I missed this one! It looks horribly awesome.
For time:
400 Meter run
50 Squats
40 Kettlebell swings – 25 lbs
30 Overhead walking lunge steps – 15 lb bumper plate
20 Toes to bar – skipped
10 Burpees
800 Meter run
10 Handstand push-ups (subbed regular push-ups)
20 Pull-ups (used band)
30 Wall ball shots – 10 lb ball
40 Double unders – skipped
50 Box jumps (subbed 20″ box step-ups)
400 Meter run
time: 32:36