Monday 29 November


Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Karianne Dickson: 6:08, 4:30, 2:58, 1:20 = 20:56.
Post times to comments.

Compare to 100403.

“Teaching the Muscle-up to a Large Group: Part 2” with Pat Sherwood, Chuck Carswell and Chris Spealler, CrossFit Journal preview video [wmv] [mov]

19 thoughts on “Monday 29 November

  1. 8:10; 5:96; 3:50; 2:02

    As you can see I wasted A LOT of time running past the turning point the 1st 1800m, it was dark out. Hurt my time dramatically.

  2. 9:08, 7:08, 4:31, 2:07 = 22:54

    Going uphill on the 800 m course is the worst! I swear my 1 mile is usually much faster!!

  3. I did a “special” workout (haha)

    20 minute AMRAP:
    3 Ring push-ups
    6 Pull-ups
    12 Double-Unders
    15 Sit-ups

    Completed 7 rounds in 20:15. The Double-Unders killed me and took most of the time. My shoulders were on fire.

    Thanks Christina for the special WOD and the tips on strengthening the hip-flexors!

  4. It was actually fun running in the wind and the rain!! Maybe my scores would have been better if it wasn’t, but the rain was a good push to run faster!!

    9:08, 7:23, 5:00, 2:00

  5. 18:23 (Row)

    Decided against running in the cold rain. Its just a little too soon after getting over being sick. The rower sufficiently kicked my butt though!

  6. 22:17 (with rest)

    Despite the rain, cold, and wind, a fun workout! I don’t feel so bad for eating so much last week anymore. David kept me pushing it breathing down my neck.

  7. Kudos to everyone who braved the rainy weather for today’s run WOD. Ryan killed it in the 6:30 class! Alex tackled the affiliate qualification WOD with confidence! Great job!

    I did this one with the 5:15 class.


    I was chasing Justin but the view never changed for me. Great job, Justin!

  8. 7:03, 5:35, 3:30, 1:44 = 17:52

    Running wasn’t as enjoyable with the cold, rainy weather but still a fun 6:30 class!

  9. Got into town late from the inlaws and was forced to do this with my garmin watch around the neighborhood. The cold, dark weather was super creepy and pushed me to run like Freddy Kruger was chasing me. 21:34
    Can’t wait to get back in the gym tomorrow!

  10. wow.. i was slow. im happy i completed it. did i do something wrong? my run was 30 minutes. i think i just ran slow pace. great cardio. I will try again..

    1. Farrell, way to get after it! All of our athletes subtracted the 6 minutes of rest from their final times. Look forward to hearing about your progress!

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