Tuesday – WOD

Eight rounds of:

400m run
:90 rest

Post total time to comments, not including eighth rest period.

Jason Y. completes his first strict muscle-up.

21 Responses to Tuesday – WOD

  1. Greg M says:

    I did this tonight on the treadmill, only it was:
    .4 at 10 min miles
    .4 at 8:34 min +1 incline
    .4 at 10 min
    .4 at 8:06 +2 incline
    .4 at 10
    .4 at 7:53 +3 incline
    .4 at 10
    .2+ at 8:06 +4 incline and had to stop.

  2. MegHan says:

    Run run run run run run run run. ๐Ÿ˜‰

  3. Greg Harris says:

    Good news: The foot’s not broken.

    Bad news: It still hurts like hell and i’m on crutches. Probably a stress fracture, could be a contusion or sprain.

    Remedy? RICE.

  4. Joe D says:

    Too bad the foot’s not broken. I broke mine, didn’t do any significant work for about a month, and came back a lot stronger.

    I think Chad’s trying to break his foot just because of the gains he saw me get.

    And those big black air boots are so sexy.

  5. Greg M says:

    and no rest in between. this broken foot thing is starting to sounds sweet. i love rice and big gains!

  6. Jeff says:

    75# Thruster
    Followed by 30 185# Deadlift
    (Rx is 95 and 225)

    185 has been getting lighter and lighter of late, but the first one today was a real shock. This really kicked my ass.

  7. Brent says:

    A1 press – 3, 2, 1
    A2 CTBs – 3×15

    B run 1 K
    200 m 70%, 200 m 80%, 200 m 90%, 200 m 100%, 200 m 50%

    A – 145×3, 155×2, 160×1
    B – 3×15 all unbroken

  8. MegHan says:

    Brent…where’s your run time?

  9. babs says:

    we were not required to time the run. ๐Ÿ˜‰ mine would say…s..l…ooo…w…

  10. Stephen says:

    OPT, see Brent’s post above:

    A1. 145, 155, 165; 120 seconds rest
    A2. unbroken; 120 seconds rest
    1k run
    Catalyst joint mobility and stretching

    Presses were lighter than expected. Pull-ups were fast and butterfly. First run in months since having knee issues, so I kept it at my 5k pace for all but a 100m stretch at about 85% – felt fine during the run and only minorly irritated after for a minute or two.

  11. Arjuna says:

    A1. Front Squat @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
    A2. Seated Military Press @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
    B. 2 hands overhead GHD Sit Ups – amrap in 30 sec/ 30 sec rest x 8

    A1. 185(3),195(3),205(3),215(2),225(2),235(2),245(1),255(1),265(1)
    B1. used 95 for all sets. These bothered shlder

    B. These sucked. Hands behind head through entire movement. Most I got was 10, least was 7.

  12. Amy TV says:

    8 rounds: 400m run, :90 rest

    Time: 32:39

    All I can say is that it sucked.

  13. Melissa H says:

    8×400 m run :90 second rest


    Running is getting better.

  14. jordan says:

    60 KBS @ 53 LBS
    50 BJ’s
    40 WB @ 11 Ft.
    30 PU
    20 GH Sit Ups
    17 Snatches @ 115 Lbs.
    100 m overhead walking lunges W/ 45 lbs.


  15. Ted says:

    BS 5-3-3-1-1-1-1 @ 240-245-255-275-295-315-330
    (40 lb PR)

    10 rounds of 20 DU’s – 5 deep breaths between rounds
    I went unbroken in rounds 1, 3, 6 and 10; failed on the 20th in rounds 8 and 9. Solid progress, especially when tired.

    5 rounds of 10 knees-to-elbows (must be unbroken, rest as needed between sets)

    1k run (200m progressions)

    Pretty happy with today.

  16. Siu says:

    OPT (see Brent’s post for details):
    A) 70, 75, 85
    B) very broken

  17. Rich V. says:

    On the way to Ft. Leonard Wood, I stopped by CrossFit Valley Park (in St. Louis) for a WOD.

    Did 1 squat snatch every min on the min. 70%x5, 75%x5, 80%x5, 83%x1, 86%x1, 86%x1. My 1RM is 155, so there’s some math for ya…

    Did 1 squat clean & push jerk EMOTM. 70%x1, 75%x1, 80%x1, 80%x1, 85%x1. 1RM=201

    Big dude named Cory wanted to do a strength-based metcon.
    10! of:
    -75% 1RM (151#) Power Clean
    -Dead Hang Pullups
    Time: 14:50 w/ a 18# vest.

  18. Dustin says:

    (see Brentโ€™s post for details)

    A. 170lbs. 180lbs. 200lbs.
    B. All unbroken

  19. McNaughton says:


    Front Squat: 3×3 (205,225,245)
    Standing Sp: 3×3 (135,145,145)

    GHSU: 1×20,3×10

    3 rounds, not for time, but minimal rest (10 sec b/t or so)

    10 ring dips
    10 PU (5 strict into 5 Kip)
    5 HSPU

  20. Thcott says:


    did today’s WOD of 8 400m runs



    I’m totally disgusted with The Bachelor’s choice last night. Vienna is wrong wrong wrong.
    (It sort of felt like watching Steve performing a power clean with of those FIJI bottles)

  21. Megs T says:

    DL 3×3 145
    1×20 DL 105

    metcon- 3 rounds running 400, 90sec rest between each

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