A) 2 X 500 Meter Row
B) 2 X 400 Meter Run
Post times for each run and row to comments:
Coach’s Notes take between 3 – 5 minutes of rest after each row and run.
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6am open. Heading to beach a day early. Sorry
6am open. I have my swim test first thing in the morning…yeah riiiiight!
I was signed up for 10:30am but have to switch to 7am.
Gotta do it like Dueweke and switch out my 10:30 for a 7am. See you in the morning Sarah!
Late notice hockey game tonight…just getting home so 6 am is not going to happen for me.
One of the rare times I booked a 6AM and it is now open also.
WHAT NO CROSSFIT??
My 6am is open
my 6am is open
Can’t make my class this morning.
. Work is killing me this year.
row 1 – 1:38
row 2 – 1:44
run 1 – 1:26
run 2 – 1:34
row 2:00, 2:08 run 2:09, 2:10 must be the shoes
row 1 – 1:42
row 2 – 1:52
run 1 – 1:30
run 2 – 1:27
I would have done much worse but Dina was on my ass and I know that if she beat me, she would have gotten together with Thi to make me feel bad. He brings out the worst in people…
There is no “bad” in Dina, even with Thi’s influence.
I believe I was the target this morning at the box so you are off the hook for today. Especially when I came in as a gym rat like the rest and left in heals and a skirt.
Sorry I missed the transformation Nicole. HIgh five!
Jimmy/James/Jim/Jimbo/Boy Toy (perfect!) – congrats on your work! Glad to be help — wish I could have caught you. I tried! Glad to be a positive/almost negative influence (thank you Kate for the kind words, you’re awesome – you gave it your all, whatever you had today! that’s a beautiful thing) .
Becky also gets a big shout out too. Becky — talk about giving it all. I was inspired by you and continue to be. Loved to see your “dig” this a.m.!
Dina thanks for the kind words and for the encouragement, especially at the end of 2nd run. You rock!
Run 1 1:23
Run 2 1:22
Row 1 1:51
Row 2 1:56
Holla Darby, today’s the dayyyyyy, headed to LA! Git R Dun:)
Very nice work! What was that you were saying about not liking to run? If that is so, you run pretty darn speedy for someone who does not like it.
Row 1: 1:57
Row 2: 2:17 (uggh)
Run 1: 1:24
Run 2: 1:28
Row 1 1:40.5
Row 2 1:56
Run 1 1:32
Run 2 1:23
Legs destroyed by row 1…
Row 1 1:58 (PR thanks to Darby!)
Row 2 2:09 yuck
Run 1 1:59
Run 2 1:56
nice work, sub 2 is solid
Run 1 1:22
Run 2 1:32
row 1 1:38
Row 2 1:46
Nice PR!!! Under 2 mins is solid! And 2:09… yuck? C’mon! That is some seriously good work. High five Kate all the way around.
Todays Turtle powered WOD:
Run 1: 1:31
Run 2: 1:33
Row 1: 2:06
Row 2: 2:03
Post wod a polygraph with bmore
had to row by myself
so decided to take short rest and run with my group after rowing….
Row 1 – 1:46
Row 2 – 1:52
Run 1 – 1:25
Run 2 – 1:24
Sorry you had to row by yourself. You rocked it on the run with little rest!!
thx! next time i’ll bring some tools to fix the broken machine
row 1 – 1:34
row 2 – 1:39
run 1 – 1:24
run 2 – 1:23 (thanks for the push Rich)
Row 1 – 2:19
Row 2 – 2:10
Run 1 – 2:19
Run 2 – 2:26
you smoked the row WTG
row1: 1:46.8 (Rich, yes, thanks for the push and Darby, thanks!)
row2: 1:59.2
run1: 1:32
run2: 1:28
Run 1: 1:20
Run 2: 1:18
Row 1: 1:34.3
Row 2: 1:36
row 2 was extremely not fun….great job today everyone
I love Colbi post WOD especially with my new smooth face
….wtf i am so weak 
Run 1: 1:49
Run 2: 1:57
Row 1: 2:31
Row 2: 2:31
Row 1 – 1:34.2
Row 2 – 1:39.8
Run 1 – 1:33
Run 2 – 1:39
totally agree w/ you on the seatbelt idea for the erg.. genius!!
row 1 2:09
row 2 2:11
run 1 1:45
run 2 1:45
Fun to chase Tony and glad that wod is OVER……………..
Row 1: 2:05
Row 2: 2:07
Run 1: 1:33
Run 2: 1:30
Row 1: 1:56 PR
Row 2: 2:06 (totally ran out of juice!)
Run 1: 2:55
Run 2: 2:27
Great working out with Connie under coach Shaun’s tutelage.
Quote for today “Row Faster. I Hear Banjo Music”
A. Row 1: 1:49
Row 2: 1:58
B. Run 1: 1:31
Run 2: 1:43
Ok then…
Row 1: 1:49 (I think) – might have been lookin at the wrong numbers, so this # could be higher
Row 2: 1:50 (yep this is where I lost all feeling in my legs..focused on “more legs more legs”, reaching all the way forward & not leaning back so far .. A MESS!) This was 1st time rowing my legs gave out before my lungs, apparently I haven’t been using them enough when rowing.
**note: 500m time has gotten slower since I started.. I don’t understand why
Run 1: 1:39
Run 2: 1:31
Thx to Shaun & Rich for rowing tips!
Spending all day at Six Flags Great Adventure. LOL.
MOD: 4 400 meter runs, 3 minute rest in between.
Mazzone Crossfit Challenge:
Mazz: 1:22, 1:20, 1:21, 1:24
Joey Mazz: 1:24, 1:27, 1:30, 1:40
Dad gets bragging rights for one more day.
row 1: 1:43
row 2: 1:45
run 1: 1:38
run 2: 1:57
Crossfit OBX
100 kettlebell swings + AMRAP of 7 burpess, 21 double unders
20 mins – clock started with kettlebells. Once you finished the 100 the remaining time was the AMRAP
not sure of the weight of the kettlebell but completed 2 full rounds of burpee/double under amrap. you had to do du or du attempts, no singles. I was able to string 5 du together. Then is was just one at a time.
run 1: 1:24
run 2: 1:40
row 1: 1:56
row 2: 2:03
Run 1: 2:30, Run 2: 2:50, Row 1: 1:57.5, Row 2: 1:57.8
Run: 1:36, 1:35
Row: 2:00, 2:02
row: 1:38, 134.8
run: 1:29, 1:28
Row #1: 2.06
Row #2: 2.09
Run #1: 1.57
Run #2: 1.55
Run (138,136) Row(204,202)
OC , MD Beach WOD: for time Pushup, air squats, hollow rocks- 100 each 4×25 – 9:40
Row 2.06/2.07; Run 1.54; 1.56
Run: 2:03, 1:58
Row: 2:34, 2:37
Row 1- 1:34
Row 2- 1:41
Run 1- 1:25
Run 2- 1:20
Row 1: 1:41
Row 2: 1:45
Run 1: 2:00
Run 2: 1:53
4 x 400 run
90; 92; 94; 97 (seconds that is)