090522 WOD “Michael”

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.



Filed under WOD's

3 responses to “090522 WOD “Michael”

  1. Grover

    I guess I screwed up. I thought 800 m was a mile.

    1600 m/ 50 situps/ 25 back extensions 12:52

  2. No worries brotha. If the WOD is confusing, feel free to email. I have a geeky iPhone and don’t mind answering questions to help out. Sounds like you got a great workout, thats all that matters!!

  3. Woody

    feel like that’s kind of a bad time, but, whatever, the run right into the back ext. is brutal

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