WOD Details

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Back & Forth 07-11-2011

Exercise Details
1. Walking Lunges Men: 45 lbs. (20.43 kgs.), Women: 25 lbs. (11.35 kgs.), 108 reps
2. Run 1200.00 meters (3937.2 feet)
3. KettleBell Swing Men: 55 lbs. (24.97 kgs.), Women: 35 lbs. (15.89 kgs.), 63 reps
1 round(s) for Time
Ratings Ratings



Details:

2783_view

36 Walking Lunges (45/25)
400m run
21 KB Swings (1.50/1.0)

36 BACKWARD Walking Lunges (45/25)
400m BACKWARD run
21 KB Swings (1.5/1.0)

36 Walking Lunges (45/25)
400m run
21 KB Swings (1.5/1.0)


Male
Female

Non-Rx
Rx
 

Top 15 Rankings View all

Rank Username Result Gym Completed Date
1 MalachiB 00:14:35 mins. Crossfit Strong 07/11/2011
2 JakeT 00:14:59 mins. Crossfit Strong 07/11/2011
3 JakeS 00:15:52 mins. Crossfit Strong 07/11/2011
4 CoachYocom 00:15:55 mins. Crossfit Strong 07/08/2011
5 ShelbyB 00:16:49 mins. Crossfit Strong 07/11/2011
6 CodyR 00:17:24 mins. Crossfit Strong 07/11/2011
7 CameronR 00:17:40 mins. Crossfit Strong 07/11/2011
8 NatalieP 00:17:41 mins. Crossfit Strong 07/11/2011
9 MattL 00:17:56 mins. Crossfit Strong 07/11/2011
10 JakeA 00:18:22 mins. Crossfit Strong 07/11/2011
11 MikeB 00:18:22 mins. Crossfit Strong 07/11/2011
12 AndyL 00:19:14 mins. Crossfit Strong 07/11/2011
13 EricZ 00:19:24 mins. Crossfit Strong 07/11/2011
14 KurtH 00:19:33 mins. Crossfit Strong 07/11/2011
15 KatherineM 00:20:08 mins. Crossfit Strong 07/11/2011

Comments

  • ShelbyB 07/11/2011 22:23:20

    Really great job though Malachi! you always kill it:)

  • ShelbyB 07/11/2011 21:32:17

    good job steph! im living vicariously through you tonight for beating Malachi:)

  • CharlieN 07/11/2011 18:44:30

    @Jake - To add more guilt.....Cody and I paid extra scrilla to move days.

    @Cody - A round bottom...Hilarious.

  • cat 07/11/2011 14:57:54

    Andy paid me $5 to say that he looks like hes running better.....

  • KurtH 07/11/2011 14:22:57

    Looks like a tough one, cant wait to not be able to walk for a week

  • JakeT 07/11/2011 13:15:08

    @Cody - Im still game! Sorry I havent paid yet! Let a brother get a payday first!

  • CodyR 07/11/2011 13:07:23

    BTW... Charlie and I are going to feel pretty lonely doing the Tough Mudder by ourselves... and Im going to go ahead and call Jake out for not signing up. It was partly his idea.

  • CodyR 07/11/2011 13:04:50

    Im going to buy a kettle bell with a round bottom. What now, Becca?

  • BeccaR 07/11/2011 12:39:15

    Lindsey, I really liked this WOD too....youre not crazy!! :)

    I got to hang out with the 6am for the first time... it was FUN!! Good job, everyone.... way to attack the backwards lunges and runs...and good job working on tilting the KB towards the ceiling!

  • RyanC 07/11/2011 12:31:51

    RE: Endurance

    I started Endurance at the end of May and since then my 5k time has come down by over 5 minutes (almost 6) and my mile time is 2 minutes faster! Thanks Endurance Coaches...

    A little more work and I will be able to check off my running skills...

  • AndyL 07/11/2011 11:21:43

    Ill be running the half marathon as well. Also, Marla paid me $5 to say that endurance has really helped, even after only a month and a half of doing it.

    Ok, she didnt really pay me (yet...), but Ive noticed a big change in my running capacity. To the point that 2 months ago I couldnt dream of running a good mile anymore and was able to check off my intermediate mile on Saturday after only a month and a half of working with Cat and Marla. Just like Gale says to trust the programming here at the box, exact same way at Endurance.

  • JakeT 07/11/2011 11:20:38

    @Marla @Aggies....I bet yall would look super sharp in some maroon Compete shirts during that marathon :) haha

  • marlam 07/11/2011 11:11:28

    Almost forgot…..All you Aggies and want to be Aggies (Gale, Malichi) check out the Inaugural Bryan/College Station Marathon and Half Marathon. They are promoting it as a flat, fast course and rumor has it, that it will be a Boston Qualifier. I am planning on running the half, anyone else want to join me….now is the time to start training. http://bcsmarathon.com/

  • marlam 07/11/2011 11:04:59

    Hey Guys…Quick reminder that the Fall Endurance session kicks off this Saturday. I have people coming up all the time saying they want to work on their endurance – what are you waiting for? This is the perfect opportunity, make the commitment. Email us at run@crossfitstrong.com and we will be happy to answer any questions.

  • LindsayM 07/11/2011 11:01:54

    I liked the backwards run? Call me crazy but, I thought it was fun! Good job morning crew...fun wod but, I am already feeling it!!!

  • JakeS 07/11/2011 10:22:59

    Everything hurts more when you do it backwards! Great job 6:30am....tough but fun WOD.

  • CodyR 07/11/2011 10:22:55

    Paul - im pretty sure its impossible to not look like an a$$ while running backwards.

  • PaulF 07/11/2011 09:34:36

    Can backwards running qualify as a donkey?

  • KatherineM 07/11/2011 09:29:09

    Nice wod - Great job 6AMers! 1.5pood felt good, though standards failed a bit as I fatigued. Keeping a tight grip on the handle, I imagined a line running straight through me to keep the bell on top.

  • CharlieN 07/11/2011 09:21:07

    Thanks for the push everyone. I was hurting through this one.

  • AndyL 07/11/2011 08:36:03

    Really liked this workout (until tomorrow when I cant feel my legs), all the AMers were getting after it!

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