Leave It All Out There

Run Your Hearts Out
Run Your Hearts Out

There will be no extra open gym on Sunday this week.  Unlimited members can utilize Open gym hours if they would like at 9,10,11 and Noon.

Paleo Benchmark #4
1 mile Run test

Rest 10 Minutes
Then

WOD
10 minute AMRAP
7 Thrusters (115,80)
21 Double Unders

L2 – (95,65)
L1 – (75,45)

13 Comments

  • Kyle

    09/14/2013 @ 9:38 pm

    6:20 run
    7 Rounds – L2

    Thanks Dale for your 2nd class ever!

  • Kelly

    09/14/2013 @ 7:23 pm

    7:11 mile. Chasing Laurence
    Wod: 7+4 Rx.

  • Mike Quigley

    09/14/2013 @ 6:15 pm

    5:53 mile. Last year on the track it was 5:43. I haven’t been running outside of WODs so I was pleasantly surprised.

    6+7 RX on the WOD. I don’t ever remember looking at the clock so many times during a WOD just hoping it would be over. Legs are junk.

    • Mark Rollins

      09/14/2013 @ 10:44 pm

      Sick time!

  • JeffSully

    09/14/2013 @ 5:34 pm

    Back in action guys! Awesome job to everyone that was in the 10:30am class today, thanks to Coach Andrea, Coach Amy, Coach Berretta and Coach Shamon!

    Mile: 8:24
    WOD: 5 Rounds/L1/42 Singles

  • jason barrow

    09/14/2013 @ 3:51 pm

    9/8/12 – 5:51 (Track)
    9/14/13 – 6:23 (Gym)
    WOD: 5 Rx

    Personal worst on the mile but hungry for the re-test, can visualize how I can run better on those streets next time. The WOD felt like a sick joke after the mile and Christine the night before.

  • nicole dholakia

    09/14/2013 @ 2:58 pm

    1 mile: 9:32 (43 second PR!!!)
    WOD: 4 +27 Rx

  • Nick D'Ascensao

    09/14/2013 @ 2:54 pm

    Mile 7:18 another PR by :50.

    I crushed all my previous best this week for the Paleo challenge benchmarks this week. Can’t wait to retest in a few weeks and do it again.

    • Nick D'Ascensao

      09/14/2013 @ 2:56 pm

      WOD 4+17 L2

    • jason barrow

      09/14/2013 @ 3:52 pm

      ‘All Day’ D’A

  • Ranjith Zachariah

    09/14/2013 @ 2:49 pm

    I accidentally stole someone’s grey zip crossfit southie hoodie, size small. I’ll return it to the front desk next time I’m back at the gym–probably tomorrow. Sorry!

  • sammy belton

    09/14/2013 @ 2:21 pm

    Mile: 12:26
    WOD 4 +3 #95 singles

  • Chris Wilson

    09/14/2013 @ 1:22 pm

    Mile: 6:45
    WOD: 5 + 4 Rx

Comments are closed.

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