Please thoughtfully consider donating to the 31 Heroes Foundation or register to perform the 31 heroes WOD at CrossFit Chantilly.
http://www.31Heroes.com
We are hosting a Opening Ceremonies viewing party at the gym. 7:00 PM – 10:30 PM. BYOB and food item to share. We will provide the place to hangout and the internet to stream ESPN the Tres. Kids and families welcome. Absolutely positively no drinking and WODing.
Warm Up:
Length of pull-up rig: high knees one way
Wrist Slaps for on the way back
Striders across gym – big, high strides
Mobility
Standing Quad Stretch (hold one ankle)
Skill
Sumo Deadlift High Pull
WOD:
6 rounds:
200 meter run (rest 1 minute between rounds)
Core:
50 GHD sit-ups for time or abmat sit-ups w/ medicine ball
Mobility:
2 minutes calf stretch
Today’s WOD on Beyond the Whiteboard
Click “leave a reply” to post your results to the comment section.
Please clarify….
6 rounds of a 200m run and how many sumo dead lift high pull? Sorry, still don’t speak fluent CrossFit!!!!
The skill is just to teach and practice the movement. No prescribed weight or reps. It is also a hint to your WOD future. ;-)
Spoiler Alert!!!!!
OK, I am all registered for 31 Heroes, BUT, you guys broke my teammate last night!! SO, I need a partner now!! Now accepting applications and/or handouts!!!
You and me Adam.
6 rounds of 200m run …
37,39,39,40,39,39
So GD sore from Tues and Wed, but track practice is always a good time. Not crew practice – ever – but track practice.
M/32/5’11″/220
41, 45, 47, 47, ,48, 44
Great skills and drills in the warm up. Had a great time this morning.
32, 33, 33, 33, 32, 31 – I did do this on a track so not fair to compare to those who did them in the parking lot. Adding 3 to 4 seconds would probably be a good conversion.
Strict Press – 125 / 140 / 150 x 4
I agree
Strict Press: 68, 73, 83 x 6
200 meter runs: 40, 49, 49, 49, 52, 46
Also done on a track. Shins are killing me. Really not sure how Coach Chris convinced me to workout on my rest day. Definitely feeling it.
For the record I suggested you take off Wed and do this WOD to work on running. You chose to workout yesterday and you did a great job today (we won’t count #5). You’re welcome.
you also would have had 4 or less reps on strict press if I didn’t tell you I was better. You’re welcome.
For the record we always take Thursday off. You just like to heckle me.
Deadlift: 188, 213, 223 x 3 (accidentally did 3-3-1+)
50 GHD Sit-ups for time: 1:28
200 meter runs: 39.1, 41.2, 42.1, 40.1, 45.8, 46.4
GHD’s 1:38
200 meter runs: 41, 43, 45 42, 45, 43
Abmat situps with 8lb medicine ball: 2:38
Preg WOD:
(1) 200m fast walk (Gary thinks I could have gone faster….)
5 rds:
10 strict press and 5 front squats, 15# bar
34, 36, 38, 36, 38, 38
Core: 1:58
Is this the Joe Cheadle I know? What got into you? Nice times.
Short sprints with rest I can do. Past that count me out.
200 M run 50, 47, 50, 53, 53
Ab mat sit-ups – 30 w/8lb med ball 2:53
I loved this WOD