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CrossFit Scranton WOD 4/13/11

WOD –  “3 Times the Fun” 

Effort 1

7 Mins.  AMRAP

25 KB Swings (24kg / 16 kg)

10 Calorie Row 

Effort 2

7 Mins, AMRAP

25 Sit Ups

10 Burpees

Effort 3

7 Mins. AMRAP

25 Double Unders

10 Pull-Ups

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  1. maria rossi
    April 12th, 2011 at 21:47 | #1

    Looks like a fun one. Family dinner so missing out. How many SDLHP would make up the 10 cal. row, Tommy?

  2. April 12th, 2011 at 22:06 | #2

    You’ll be missed Maria, 15 sdlhp with the 45…good luck!

  3. April 12th, 2011 at 22:34 | #3

    Is there a break in between these WODs or do you go immediately to the next one?

  4. April 12th, 2011 at 22:54 | #4

    No break TJ, move right to the next one. Score the rounds for each of the three couplets…3, 2, 1…Go!

  5. Mike V.
    April 13th, 2011 at 16:43 | #5

    Tabata Run:
    Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

    5 Rounds
    10 push ups
    15 squats
    20 sit ups

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