Wednesday, July 20 2016

Posted by Naomi Pradia on July 19, 2016   |   16 Comments

Duke 2Duke 3 bw

DUke 2 bwDuke 3




With a continuous running clock:

00:00-3:00  run 200m then max rounds of:

10 kettlebell swings  24/16kg  RX+ 32/24kg  (MRX 20/12kg)

10 Military anchored ab-mat sit-ups   RX+ 10 GHD

3:00-5:00 rest

5:00-10:00 run 400m then max rounds of:

12 kettlebell swings

12 Military anchored ab-mat sit-ups  RX+ 12 GHD

10:00-13:00 rest

13:00-21:00 run 600m then max rounds of:

14 kettlbell swings

14 Military anchored ab-mat sit-ups  RX+ 14 GHD

21:00-24:00 rest

24:00-UTC/For time:

16 kettlebell swings

16 Military anchored ab-mat sit-ups  RX+ 16 GHD

1200m run

**score = each AMRAP and For Time


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Follow Paul McCrary at The CrossFit Games as he competes in the 50-54 year old mens category.

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16 responses to “Wednesday, July 20 2016”

  1. Jeff K says:

    Great job today Duke! Keep it up beast.

  2. BWM says:

    Very inspiring to watch! Keep it up Paul! You did awesome!

  3. Eric says:

    Looking good today Paul, keep up the good work.

  4. Mandee says:

    Uh oh, there he is again!! Putting in work and making everyone proud! Let’s do this Paul! Stay the course, trust your training, and give it everything you’ve got! 🙂

  5. Nathaniel says:

    He’s relentless…just. won’t. stop. Hurt em Paul!!

  6. Josh Kennedy says:

    The Duke representing his town and his box out in Carson, have fun at the “big show” dude!
    WOD: 2+0, 2+6, 3+0, 7:41 Rx+
    I was chasing Kim the whole time

  7. Dani says:

    Paul!! Keep the momentum up! woooo hoooOO!!!

  8. Mandee says:

    Early morning hotel WOD:
    Today’s WOD with 35# DB swings, unanchored Military sit-ups and treadmill run:
    Here we go! Day 2! 🙂

  9. Nathaniel says:

    Hotel – Today’s WOD Scaled with 50lb Goblet Squats, Unanchored Military Sit Ups, Treadmill Run :

    2 + 5

    3 + 7

    5 + 5


  10. Clair says:

    You got this Paul!!
    1+200m (dumb me ran again after kbs and ghd’s)
    2+13 KBS 16kg GHDs
    3+1 KBS 16kg GHDs
    9:43 KBS 16kg GHDs That 1200m was awful!

  11. Daniel Lynch says:

    Amazing performance by Paul yesterday!

    …..also, honorable mention to John Hand for holding down the fort and rackin’ up those experience points while everyone is gone.

  12. Don says:

    Strong finish on Feel the Berm, Paul!! Tough WOD in the heat!

  13. Caroline says:

    Keep up the great work Paul, you’re doing amazing!!

    6:54; 16 kg, military anchored, subbed row for run

  14. Damian says:

    2+6, 2+9, 2+12, 7:17 Rx+

  15. jamie cherrypicker says:

    2, 2+11,2+24,8:38 all scaled to row. Go Paul GO!!

  16. Justin says:

    2+10/2+15/2+22/8:55 rx+