Wednesday, 30 May, 2012

Posted by Mandee on May 29, 2012   |   18 Comments


2 Rounds:

400 Meter Indian Run

5 Rebounding box jumps

10 Dumbbell push press




Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times to comments.

Compare to 110716.



A. Hang Power Clean Cluster – 1.1.1. x 4 sets; Rest 3:00

B1. Front Squat 4 x 3 reps @24×1; Rest 3:00

B2. Ring HSPU 4 x amrap -1; Rest 3:00

C1. GHR 3 x 8-10 reps @2010; Rest 1:00

C2. Strict Toes 2 Bar 3 x 10-15 reps @2010; Rest 1:00


WOD Demo with Patriot CrossFit – video [wmv] [mov] [HD mov]

18 responses to “Wednesday, 30 May, 2012”

  1. Josh Kennedy says:

    Huntsville Track Club will again be hosting the Summer Cross-Country Runs, starting next Tuesday, 6:15pm (5 June) and going every Tuesday until 14 Aug. Location is the Huntsville Running Park (same place we do our 5k and 10k running WODs). There is a 1mi w/u run, then 3mi run, then 2mi run. http://www.huntsvilletrackclub.org/HTC_Races/CC%20RUNS%202012.pdf

    Water/Gatorade provided between each event. Always 100+ people there for company through the runs. Remember: running is one of the original forms of functional fitness!

    • Carson says:

      I think I would have failed miserably as a hunter-gatherer due to my total lack of running ability!

      Thanks for the info…sounds like some extra work to get ready for the Ragnar this fall. 🙂

    • AP says:

      Thanks for the reminder Josh! I’ll be there and would encourage anyone who wants to get faster, learn to embrace the suck and go deeper into the pain cave to come out. You will see improvements in all metcon wods if you commit to these weekly runs, gawrunteed!

      • Tasha W says:

        I’d really, really, really like to do this because I want to start running again so badly & I need motivation but Addison’s ONE thing (Mommy & Me class) is on Tuesday nights. Part of being a mom…. but, yeah, I’m pouting a little. 🙂

  2. VOD:
    For we do not have a high priest who is unable to sympathize with our weaknesses, but one who in every respect has been tempted as we are, yet without sin. Hebrews 4:15

  3. Tracey says:

    Aaron!!!!!!!!!! I will beat the ladies off of you when they see this photo ! Cool pic!

  4. AP says:

    Haha, thanks Tracey. Neat pic for sure but better wod, RIP Del.

    17:33PR (Prev PR 23:32)

  5. Jane says:

    22:12 rx’d. Not sure what my previous PR was, but I know this is PR cause I didn’t finish by the time cut off last time. After Del on Sunday and Murph on Monday, I think I have met my pull up quota for the week…

  6. Carson says:

    18:47, scaled to half reps. (3:16, 3:54, 4:32, 3:38, 3:27)

    (By the way, I put 19:37 on the board this morning because in true CrossFit Math fashion, I couldn’t add while oxygen deprived; thanks to an online time calculator, I found my error.)

    Hats off to everyone who did this after Murph on Monday and/or Del on Sunday. All I did was move boxes and furniture all weekend and I was wiped. I knew I’d never finish if I kept all the reps.

  7. Mandee says:

    20:44 rx’d, PR by almost 8 minutes
    Thanks Dean for the push!

  8. David McMillion says:

    26 something. My 4th and 5th rounds were better than the 2nd and 3rd. My last round was 2nd fastest meaning I should have pushed harder in the middle rounds. Will have a better plan next time. Great work Aaron and Mandy!

  9. Justin says:

    16:41 rx’d

  10. Mac says:

    23:59 rx’d previous PR 27:57

  11. Meghan says:

    23:21. I’m pretty sure that is a PR, but I’m not sure by how much. This was a good welcome back after a lay off:)