Benchmark WOD: “Triple 3”

Med Ball Fun with Coach Dale

*Schedule Update* – We will be running 1 box only only today with All Levels classes at 8,9,10,11 and 2.  No 6AM early crew. Mobility is on as scheduled. Oly class is cancelled. There will be no classes in Southie Orange.

CFS @ Regionals

The team had a strong showing at Regionals on Friday, moving up 10 places! Be sure to tune in to games.crossfit.com to watch them compete today at 9:20am and 10:45am. Owen competes at 12pm & 2:36pm. Let’s go, CFS!

Warm-up
In 4 minutes
Row 250m
Run 300m
AMRAP Jump Rope

WOD (45 min cap)
“Triple 3”
For time:
3,000-m row
300 double-unders
3-mile run

Level 3- 2000m Row, 150 Double Unders, 2 Mile Run
Level 2- 2000m Row, 100 Double Unders, 1.5 Mile Run
Level 1- 1500m Row, 300 Single Unders, 1 Mile Run

3 mile loop:
• Right onto Dorchester Ave.
• Left at the light up D St
• Right onto West Broadway
• Right at the light to turn down Dorchester St
• Right at light onto Old Colony Ave.
• Right onto B St
• Right onto West Broadway
• Right Down D St
• Right on to Dorchester Ave. back to the gym!

OR

9 Loops Around the Block!

Scores/Comments from 8/12/17
Scores/Comments from 8/16/16
Scores/Comments from 8/29/15

6 Comments

  • Trevor

    05/20/2018 @ 4:10 pm

    Row: 12:11
    Dubs: ~4:00
    Run on Satan’s treadmill: 27:57

  • Trevor

    05/20/2018 @ 3:38 pm

    44:33 air runner.

    Wouldn’t have been last at East regionals. 😀

  • Mullins

    05/20/2018 @ 2:26 pm

    36:19 rx

  • Dan Palermo

    05/19/2018 @ 6:14 pm

    8/12/17: 35:40 RX
    5/19/18: 36:23 RX, dubs got me

  • Brian Campbell

    05/19/2018 @ 4:32 pm

    39:20 Assault Runner

  • Jason Barrow

    05/19/2018 @ 2:58 pm

    Triple 3:
    8/29/15: 44:20 Rx
    8/16/16: 41:46 Rx
    8/12/17: 38:09 Rx
    5/19/18: 37:50 (3,450m row)

    Goals were to beat Jill and PR despite the extra rowing. Jill ran like a baby and PR obtained, done and done.

Comments are closed.

X