Leave It All Out There

Sep 14th, 2013

Category: CrossFit

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)

DISCUSSION 13 Comments

  1. Kyle 09/14/2013 at 9:38 pm

    6:20 run
    7 Rounds – L2

    Thanks Dale for your 2nd class ever!

  2. Kelly 09/14/2013 at 7:23 pm

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

  3. Mike Quigley 09/14/2013 at 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.

  4. JeffSully 09/14/2013 at 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

  5. jason barrow 09/14/2013 at 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.

  6. nicole dholakia 09/14/2013 at 2:58 pm

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

  7. Nick D'Ascensao 09/14/2013 at 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.

  8. Ranjith Zachariah 09/14/2013 at 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!

  9. sammy belton 09/14/2013 at 2:21 pm

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

  10. Chris Wilson 09/14/2013 at 1:22 pm

    Mile: 6:45
    WOD: 5 + 4 Rx