Run, Squat WOD (05.20.2009)

Run, Squat WOD (05.20.2009)
Four rounds for time of:
Run 400 meters
50 Squats

Post times to comments.

CrossFit Endurance WOD
90% Rate Perceived Exertion (RPE) for you choice of Swim, Bike, Run, or Row (C2) over your selected distance

Swim: 600m / 800m / 1000m
Bike: 12 mile / 20 mile / 30 mile
Run: 2 mile / 10k / 13.1 mile
C2: 2k / 3k / 6k


Mike Molloy said...

Dude, the place is looking amazing... I want a tour sometime soon!

SRD said...

You'll be training in there sometime soon haha.

Anonymous said...

I love how unenthusiastic RJ looks


Bert said...

And just when my lower body was beginning to recover....

211 said...

Forgot my log book so I can't post the times for my last wod yet. Just wanted to say that it's pretty cool to see 12 and 13 posts on some of these. Jills away on a camping trip for a few days. Hopefully frank will read this and throw an extra steak on the grill tonite. I'm gonna be hungry.

wes hendricks said...

"Still not for time"
static stretching
foam roller
ice bath (53 degrees)

Keeping my fingers crossed that those thrusters feel light come Saturday after all this non working out.

Mike Molloy said...

I'm with you Wes!

I did some light rowing today just to work on form... ice baths are insanity!

whats your email address? I'm curious to get your opinion on the WODs...

wes hendricks said...

hit me up at jwhendricks@plymouth.edu

JoeG said...


just woke up from extended nap - scratchy throat.

no manchester for me today, get some good scores guys.

if i'm able, later tonite, i can run and squat my ass off.


wes hendricks said...

Ya ice bath, fill my bath tub up with cold water add a bunch of ice and have the temperature around 50-55 degrees. Submerge yourself in it for 5-10 minutes and be absolute miserable. Its suppose to increase circulation and bring new nutrients to the muscles. And if nothing else its good practice to turn my brain off.

katie said...

I went to the track today and did the WOD...I swear Samy! I even had people cheering me on! ha!
11:27 was my time
Have a good one everybody!

Bert said...

16:30 rx'd

get some.

Anonymous said...

16:32 as RX'd

the only thing that I could think of that would suck worse is an ice bath... That really doesn't sound like fun at all. Great workout tonight though