Runnin’ Aint a Problem

Jan 22nd, 2018

Category: CrossFit

Runnin’ Aint a Problem

Rob!

Warm Up
Every :30 seconds for 4 minutes (8 rounds)
Complete 5 Bar Facing Burpees
L2 – 4 Reps
L1 – 3 Reps

Grab Barbells
2 Rounds
10 Good Mornings
10 Bent Over Rows
10 Strict Press
*Add weight for second round

Strength
10-8-6-4-2
Strict press
Strict Pull-up

** Coaches Note – Treat this as a true strength. If the pull-ups are not challenging enough, add weight. Each set should essentially be a max. Increase weight as able and if you need to re-rack the weight in the middle of the set, that’s okay.

WOD
600m Run
21 Deadlifts (225,155)
21 Bar Facing Burpees
600m Run
15 Deadlifts
15 Bar Facing Burpees
600m Run
9 Deadlifts
9 Bar Facing Burpees

*Sub 750m Row for 600m run if the weather is cold

L4 – (205, 135)
L3 – (185, 115)
L2 – (155, 105)
L1 – (135, 95)

Extra Work
EMOM18
1. 5 Back Squats @80-85%
2. 1 Snatch Balance
3. 50ft Handstand Walk

-Will need 2 racks. Try to work in with a partner.

DISCUSSION 8 Comments

  1. Ryan Gould 01/23/2018 at 5:53 pm

    Mod WOD: 18:20 (Bike cals instead of burpees)

    DLs felt pretty good (9-7-5, 9-6, 9), would like to see how the time would have stacked up from last year with the burpees)

  2. Jason Barrow 01/23/2018 at 1:56 am

    We did this WOD a year ago if anyone wants to look up their old score:
    http://www.crossfitsouthie.com/nice-run-cfs/

    Press: up to 95#
    WOD:
    1/25/17 – 18:05 Rx
    1/22/18 – 13:19 Rx

    LOL 5-min PR in a year.
    Buy my new ebook. It will teach you how to go from middling to mediocre on your metcons in only a year.

    • B. Campbell 01/23/2018 at 10:41 pm

      I was pretty sure last year’s had 400m runs but I guess not. I do remember doing it and it was a race with Colvin… funny how that helped me go 1:10 faster last year…

  3. Kurt 01/22/2018 at 8:41 pm

    Strength: 95-135, strict pull-ups through set of 8, 26lb KB for 6,4,2
    WOD: 16:26 @ 185#
    Extra done w/o handstand walk

  4. B. Campbell 01/22/2018 at 6:51 pm

    Press: 95-165
    Pull Ups: 25lb kb across
    Wod: 13:39 Rx
    Extra: 320/95, 50’ (3 rounds w/added min of rest)

  5. JT 01/22/2018 at 5:12 pm

    Stregnth: 95-135#; Pull Ups: done, BW (that’s enough)
    WOD: 19:41 L3 (Run, Row, Run)

  6. Ben 01/22/2018 at 3:25 pm

    Strict Press: 135 – 155
    Pull Ups: 0 – 1 pd
    WOD: 14:59 Rx

  7. Sean Flannery 01/22/2018 at 3:01 pm

    Strength:
    SP – (135, 145, 155, 178, 193)
    PU: ( .5, 1, 1.5, 2 pood)
    WOD: 15:29 Rx w/row
    Extra: done @ 265# BS, 135# SB, 50′ hsw but took alot longer than 18 mins, more like 30!!