090305 WOD

Workout: “Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.


3 RD’s
800m Run
50 Back Extensions
50 Sit-ups


3 RD’s
800m Run
25 Back Extensions or good mornings
25 Sit-ups


3 RD’s
400m Run
15 Back Extensions, or good mornings
15 Sit-ups

If you have a back-extension machine, use it, if not do good mornings, which you can do with a barbell, a kettlebell, or unweighted. If you can’t run, sub rowing.

Todays WOD is another “Heros” workout. Remember when we do these WOD’s, we keep them in our thoughts. These are typically more difficult than the normal CF WOD’s, but they’re like that for a reason. Push through and dedicate this workout to one of our fallen heros.

Michael McGreevey
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

First posted 15 July 2005


A great resource to learn from others is located on Crossfit.com. It’s called the Discussion Board, and has many threads and links to CF related discussions, as well as many on injuries, coaching, equipment, etc. Check it out!



Filed under WOD's

4 responses to “090305 WOD

  1. Scott W.

    Well, the last two days got weird….

    Yesterday the child care at the gym closed early, so we just took the kids on a run…couple miles.

    Today we were going to play racquetball then do the 5-5-5-5-5 bench press. They messed up the court reservation and we got jacked out of that.

    I couldn’t remember what today’s WOD was so we:

    500m row
    5-5-5-5-5 Bench Press
    Max rep pull ups x3
    500m row

    Whatever….it was good to get out and work out with Kelly.

  2. Michael today at Diablo Crossfit;

    18:30 as RX’d

    Not a PR, but I’ll take it for being mid-sickness.

  3. Woody

    did the backsquat and ring dips today
    205lb on the squat, 225lb I think my body would have exploded
    tough little workout
    low energy lately

  4. Reason number ten thousand to get an iPhone. You can link the SRFDCrossfit site directly to your homepage! Haha, anyways, strong work guys. I can’t wait for me and my family to not be sick. This is no fun.

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