Building a Base

Jul 6th, 2013

Category: CrossFit

Building a Base

Michael = animal

Michael = animal


Midline Mania
– Jack Knives
– Plank holds
– Hollow rocks
– Side plank raises
– Russian twists

5 Rounds
In 3 minutes complete
200m Sprint
15 wallballs
Then AMRAP Double Unders
Rest 1 minute

*Score=Total double Unders

Level 2 – (1.5,1)
Level 1 – 10 wallballs, singles


  1. Micah Risk-Uspensky 07/06/2013 at 9:29 pm

    Holy hell it was hot out there! The suicides were fun- took me back to soccer preseasons under the blazing Carolina sun.

    WOD- 10# ball and 547 single-unders.

  2. Nick D'Ascensao 07/06/2013 at 4:28 pm

    46 RX. I was on vacation this week and let’s just say my nutrition wasn’t on point. I started out fine then the wheels just came off. I did finish all the wall balls every round which by the end was a victory. Time to go food shopping.

    20 – 14 – 11 – 0 – 1

  3. Manny Rodriguez 07/06/2013 at 4:25 pm

    Wod: 253 Rx waaayyy too hot!

  4. sammy belton 07/06/2013 at 4:14 pm

    17 L1 That was a one hour sweaty goat ride. Hardest WOD so far for this newbie. I felt like I was stuck in neutral.

  5. jason barrow 07/06/2013 at 4:14 pm

    I was SO PSYCHED to be doing suicides this morning…and then we only did ONE! Looking forward to the day we get a whole WOD revolving around them.

    WOD: 282 Rx
    Billy, saw your score on the white board, DAAAAAAMN!!! You were on another level than me.

    • Papa schurk 07/06/2013 at 7:47 pm

      Barrow, true suicides would be EVERY line each “rep”(line 1, line 2 line 1, line 3 line 2 line 1 etc). That just might be a killer wod! Ill give it a shot, it’s the only type of running I WAS ( emphasis on was) good at!

  6. Chris Wilson 07/06/2013 at 4:00 pm

    162 Rx; not exactly the 4 a.m.+ after-party cure I thought it would be.