February 16th, 2012

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Post time to comments.

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10 Responses

  1. 21:42 Rx

    I was hoping to get under 20:00, but I really started to fall apart towards the end. My first round was 1:02. My last round was like 2:45. It was getting hard to string my DU together at the end. Really fun WOD though. Loved doing some Interval training. Way to Push Ellen, Mark and Sean!

  2. 23:14 – 40 Singles for the Double Unders
    This was a kick of a WOD, gotta get those Doubles! This could have been more interesting “banking” some time from the first rest periods for later, the stipulation would be all the rest time needed to be counted by the end. Quads were cramping by the end, having trouble not falling over on the jumping lunges – felt drunk. I was jealous of Ellen’s fast singles, I’m just glad I can string a bunch together…

  3. Sometimes I hate rest days…maybe I can do this as a double say:)

    by the way, here is the great video John sent me on learning thenButterfly Kip PU if anyone is interested: http://www.youtube.com/watch?v=U4myMkLGgrY&feature=related

    Thanks again John!

  4. 22:13
    40 Singles for DU

    My first round was about 1:20, all of the rest were almost exactly 1:30. I was focusing on hitting the same time over and over, rather than going super hard on the first few and burning out.

  5. Bummed that I’m gonna miss this one. Looks fun.

  6. CFS(+wu): 23:25
    (1:43-1:37-1:33-1:39-1:40-1:42-1:33-1:28)
    7 inch worm Burpees
    10 Alternating Lunge to Abmat (80% pace)
    20 Air Squats (85% pace)
    10 Sit Up w/ Wall Ball 20lbs

    About as good enough intensity as I can get with my limitations, great! I’m glad CrossFit as given a little more appreciation to the interval WODs. I want both (A.D.D.!) but a great extention of the infinite variety. Push hard each round! Great job all around darklifters!

  7. 22:41 Rx’d I Love Crossfit.

  8. 20:14 Rx’d

    DU’s finally starting to come back! They’re still not great, but definitely better than they have been. Maybe it was just a lucky day, but I’ll take it.
    Welcome Laura to the 9:15 class! You did great for your first day!

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