Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Sunday, September 20, 2009


5 rounds for time:

400 m Run

30 Box Jumps

30 Wallballs

Coach’s notes:  Guys use 24″ for box jumps and gals use 20″.  For wallballs guys use 20 lb and gals 14 lb balls.  Post time to complete to comments. 

Compare to September 14, 2008

Next Saturday is the Fight Gone Bad fundraiser!  You can still register at www.fgb4.org and donate to a good cause.


Comments: 13

Blaine: 28:04
Rebecca: 31:25

35:22 as rx’d – my wall balls need help! mostly in 5’s – 3’s by end
Thanks Brett!

16 lbs for Wallballs

25:38 as rx’d.

Runs were fairly slow, but I didn’t want to gas myself for the rest of the workout. Box jumps were the fastest, split 15-15 most rounds, and wall balls could have been faster, typically split 10-10-10.

12lb wallball, 20″ box
36:30 I think. Forgot to look at the clock before I dropped to the floor.
My running felt disappointing today. I was on empty for every run except the first one. My last run was probably 350m.

Great time Cory!

My calves were disappointed in me after the DU “flight simulator” wod, now they are outright pissed off. : )
Tried to split 3 sets of 10 with everything, but wasn’t very consistent.

I used to like step down type box jumps, now I have officially converted to the hop off. I’ve seen the light.

29:52 as rx’d

Couldn’t find a rythm today, thaks for the class Brett!

Last week of Targeted Training-POSE and the weather held out for a beaultiful, almost 5 km run! Huge thanks to Todd and Trevor. This was really a great class and I look forward to doing it again next Spring. This last run was my ‘easiest 5 km ever!!’ Great work to all who participated as well!!

41:35 as rx’d

23:14 as rx’d

27:15 as required. The running was not very good today.

The pucehasrs I make are entirely based on these articles.

Log in to comment