David K. (@dknellinger) @Kelley Gym CrossFit WOD FRAN
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups
This one is great - the run allows your shoulders to recover!
WOD Time: 11 minute(s) 27 second(s)
Rx
Workout Time: 30 minute(s)
Workout Date: 427 days ago
426 days ago at 4:35alink
Lisa S. (@lisastone)
thank you for always posting your wod's, helps me add to my workout without having to visit my old cf family and get all teary eyed =)
426 days ago at 6:57a
David K. (@dknellinger)
It keeps me honest. I took my Army Physical Fitness test this week. I weight the same (and can do the same events) as when I was 30 in 1999. Considering that an American Male gains 1 lb/year, I am happy that I am the same wieght at I was 13 years ago.
426 days ago at 8:56a
Lisa S. (@lisastone)
wow that's great. I need to buckle down and increase my endurance workouts because I have the Collin Classic ride in June and want to go the full distance, followed by HH100 in August which is of course a 100mile ride. I love to cycle, both of these are as fun as much as they are work if I'm properly trained. Any suggestions on an endurance wod?
425 days ago at 6:51a
David K. (@dknellinger)
If you go to the main Crossfit site, there are "Hero WODs" (Named after Military / first responders who died. Most take 40 min - 1 hour, which is a LONG crossfit workout. The classic one is Murph: "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run I like this one because it takes an hour, and I can do this with my teenagers.
422 days ago at 4:24a
Lisa S. (@lisastone)
i did murph once, took me just over an hour but i did finish it, on a friday in this Texas heat=)
421 days ago at 7:58a