090630 WOD “SRFD WOD”

Workout: SRFD WOD

Row 500m
45 Box Jump, 24″
Row 500m
45 Push-ups
Row 500m
45 DB Thrusters, 40lb. dumbells

Post time to comments.

Advanced(RX’d):

Row 500m
45 Box Jump, 24″
Row 500m
45 Push-ups
Row 500m
45 DB Thrusters, 40lb. dumbells


Intermediate
:

Row 500m
25 Box Jump, 20″
Row 500m
25 Push-ups
Row 500m
25 DB Thrusters, 30lb. dumbells

Beginner:

Row 250m
15 Box Jump, 20″ (or step ups)
Row 250m
15 Push-ups
Row 250m
15 DB Thrusters, 20lb. dumbells
++++++++++++++++++++++++++++++++++++++++++++++++++++++++

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3 Comments

Filed under WOD's

3 responses to “090630 WOD “SRFD WOD”

  1. Woody

    Did “Eva”@ Sonoma Co. CF
    All I have to say is …..DUMB!
    47:50 w/55lb kettlebell otherwise rx’d

  2. No Crossfit WOD for me today.

    0600hrs on the Bike Trainer
    10 min warm up/4 minute gear pyramid

    1hr 20mins total, with a short run around outside after

    1100hrs
    Track workout across the street from Fusion

    400m warm up,
    5 x 1mile (at 7:00mile pace) with 400m jog in between miles.

    Total time ~45 minutes (miles were 6:54, 6:58, 7:05, 7:10, 6:59)

    Thought about doing CF WOD tonight, but, muscles are still fatigued from doing Crossfit Total yesterday.

  3. Scott W.

    Done 7/5….

    SW – 15:00, sad considering all the rows were around 1:45. Legs worn out from 7/4 5 mile run I guess.

    KW – around 15:00 also, didn’t keep exact time.

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