Tag Archives: run


For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Time: 1:01:36. Next time sub 60 minutes. 😀



WOD 20140718

Walking Summary

158 min
14.5 km
14351 steps
869 kcal

Running Summary

100 min
14.6 km
16610 steps
1070 kcal

Today I did some cardio ‘only’. As a starter was the morning walk with the dog, as always. I still felt tired and sore after yesterdays “15 years” -workout – 15 x 12 , altogether 180 Burpee Box Jumps (20″ box). It was a heavy enough for me to decide not to go to the gym today. Instead of weightlifting I ran to the beach (7 Km) with a 6 Kg backpack and swam a while. No swimming as training, but as refreshment in the middle of a hot day. On the way back I gave the backpack to my wife, who brought it back, for she ran only one way.
The perfect end for a perfect day was the walk with the dog (and my wife) in the evening. So I’ll be doing my today’s weightlifting session (5 x 3 Power Clean)  tomorrow.

WOD 20140415


Run (during lunchtime)
Repeat :60 on, :90 off until form/pace deteriorates
8 rounds – approx. 2,2 Km (250 – 300 m per sprint)

In the evening
Kettlebell animal circuit (20 Kg Kettlebell)

Bear walk 12 m
21 x Kettlebell lift from floor to a box
Camel walk 12 m
18 x Kettlebell lift from floor to step board (approx 20 cm)
Bear walk 12 m
15 x Kettlebell lift from floor to chair
Crab walk 12 m
12 x Kettlebell lift from floor to box on the chair
Spider walk 12 m
9 x Kettlebell lift from floor to the table (stepping on the step board)
Time: 7:52

WOD 20140409

DE: Shoulder Press 10 x 2 @ 70% 1RM on :45s
Post loads to comments. Recover 5:00 – 10:00 then perform CFE S&C Wod
4 Rounds
Run 400m
5 – Burpee Muscle Ups
Post results to comments.

WOD 20140117

WOD 20140117

CrossFit Endurance (03 jan 2014)
DE: Deadlift 12 x 1 @ 75% 1RM (105 Kg) on :45s

Recover 5:00 – 10:00

3 Rounds For Time:
Run 800m
15 – Pull Ups
40 – Push Ups
50 – Squats