Triple 3 – CFS

Aug 16th, 2016

Category: CrossFit

Triple 3 – CFS

Mel

Mel

City of Presidents 5K Run/Walk in Quincy, MA: Sunday September 25th
Last August, Gwen Zarnoch (a mainstay at CFS since 2011) and her family suffered an unimaginable loss. Their daughter, Emily, was killed in a tragic accident at the young age of 23. Emily was a school teacher in the Quincy Public School system. She was passionate about education and she loved running. She came to CFS with her mom for a while, and we were lucky to have her here.

This year, the City of Quincy and the Quincy School department are dedicating their third annual road race, the City of Presidents 5K, to Emily. This is very fitting as it combines her love of education and learning. Emily actually ran on the race route very frequently while out on her runs. It’s a flat, fast course that runs along the beach. There will be a cookout and lots of fun activities following the face at Adams Field following the race.

We’d love to see a large CrossFit Southie contingency at the race to support Gwen and her family and to honor Emily. Please click HERE to register, and post to comments if you plan to participate! We hope to see many of you there.

2014 Crossfit Games WOD (45 min hard cap)
“Triple 3”
3000m Row
300 Double Unders
3 Mile Run

Level 3- 2000m row 150 double Unders, 2 mile run
Level 2 – 2000m Run, 100 Double Unders, 1.5 mile run
Level 1- 1500m Row, 300 singles, 1 mile run

Top Times from 2014 Games
Male – 33:03
Woman – 36:07

3 mile loop on map my run:
• 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.
• Run past the gym
• Right onto B St
• Right onto West Broadway
• Right Down D St
• Right on to Dorchester

last years times

DISCUSSION 18 Comments

  1. jason barrow 08/17/2016 at 5:45 pm

    Triple 3
    8/29/15: 44:20 Rx
    8/16/16: 41:46 Rx (PR)

  2. Ryan Gould 08/17/2016 at 1:45 am

    Triple 3: 44:14 Rx (150 singles/150 dubs)

    First time doing this…that was a humid one

  3. Nick Alonso 08/17/2016 at 1:20 am

    Triple 3: 45:42 Rx (3:58 faster than last year)

  4. Joel 08/17/2016 at 12:43 am

    Triple 3:
    46:58 (300 mix of doubles and singles – dubz are still a struggle – 15:03 off the rower)
    August 2014 – thought my time was in the high 50’s but it was 49:49 w/ 600 singles)
    It’s working….

  5. Brian 08/17/2016 at 12:27 am

    Ran a little bit extra and got 43:03… Compared to 39:18 Rx in May, 2016…

  6. Trevor Crean 08/17/2016 at 12:13 am

    40:07 Rx
    Really wanted sub 40. Next time.

  7. Andrea 08/17/2016 at 12:10 am

    Did this at work with 4 kids who wanted to join me.
    They did 1k row 100 singles 1 mile run and loved it!!
    Then they watched me for 35:33 completing this workout.
    I ran on treadmill with 2.0 incline.

  8. Chad Michael 08/16/2016 at 11:13 pm

    Triple 3: 50:15 RX (12:22 off the rower… Not my best workout)

  9. biscoe 08/16/2016 at 7:02 pm

    43:41 rx w/ city loop

  10. Petra 08/16/2016 at 2:27 pm

    Two-Double 3: 41:00 (that’s a 2k row)

  11. Brendan Caslin 08/16/2016 at 12:54 pm

    34:54 (3:06 faster than last year)

  12. Kurt 08/16/2016 at 12:52 pm

    8/16/16: 40:20 Rx
    8/29/15: 41:36 Rx

  13. Ben Brauer 08/16/2016 at 12:51 pm

    Triple 3: 41:29 Rx

  14. Brian M. Maser 08/16/2016 at 12:39 pm

    Triple 3: 39:31 Rx (1:52 faster than last year)

  15. Sean Flannery 08/16/2016 at 12:08 pm

    37:46 Rx, (36:26 Rx in Aug, 2014)

  16. Marc Piccuirro 08/16/2016 at 11:50 am

    Crazy one for a post vacation WOD.
    Not sure what the time was but did the city run. I needed that

  17. Jason 08/16/2016 at 11:45 am

    44:30 Rx
    ridiculously tough