WOD – 6-3-14 Tuesday

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MILE TIME TEST: (12 minute cap)

You will have your choice of either running a mile or rowing 2000 meters, for time. We don’t test the mile often, but I think you’ll find that all of the other work we do improves your ability to make large improvements in various areas of fitness, even if you’re not specifically trying to.


Rest  EXACTLY 10 minutes, then complete the following for time:


100 double unders

30 deadlifts (185/135)

30 box jumps (24/20)

30 wallballs (20/14)

40 HR push-ups

30 wallballs

30 box jumps

30 deadlifts

100 double unders


This is my “watered down” take on one of the events from this years CrossFit Games regional qualifications workout. We will employ a 21 minute cap. You will all be starting the WOD at different times, because you will be starting EXACTLY 10 minutes after completing your mile.


My son waiting patiently for the CrossFit Games Regionals to start.

EXCELLENT work to everyone that PR’d on your push press yesterday. There were some very impressive numbers and a ton of weight being thrown around, which is always fun for a coach to see. You are all progressing very quickly and should be very proud of your accomplishments.

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