"W.3 for All"

WOD

Dynamic mobility before the WOD

W.3

400 m run

40 squats 

300 m row 

30 sit ups 

200 m run 

20 push ups 

100 m row

10 pull ups

Brian MacKenzie, developer of CrossFit Endurance

CrossFit Endurance is becoming more mainstream. More and more athletes are realizing that interval training and incorporating strength into their program will give them more capacity for less time and training. 

Check out the endurance blog for the new programming model that we will be posting daily, 7 days a week, to support single sport and multi-sport endurance athletes!

The Coaches Challenge scoring sheet will be updated today for W.2!

Comments

Michele commented on 31-May-2011 04:27 PM

Did this one at home so subbed running for all rows because rower is upstairs. Also did not use the usual band because I don't have any at home. Paced off meters with Garmin. Time - 9:21, hopefully respectable. Good WOD!

Craig commented on 31-May-2011 06:16 PM

Finished in 8:09 RXed. That was a sneaky WOD. It certainly didn't look bad on the board, but the 400 m run - 40 squats - 300 m row combo shredded the legs. And after all of the rowing, those pullups (which I am weak at anyways) suddenly got a lot tougher.

Coach D commented on 31-May-2011 06:34 PM

Wheeeewww! There were some fast times on this bad boy. I have been requested not to post scores until later in week. Sneaky

Corey commented on 31-May-2011 08:13 PM

W.3 as rx'd - time ??? I felt a bit nauseous after this one.

Troy commented on 31-May-2011 09:12 PM

W.3 as rx'd, time - ? I usually don't get nauseous, but I did today. Seemed like a sneaky style baseline WOD.

Athena commented on 31-May-2011 09:34 PM

W.3 as RX'd. Nice metcon that's deceivingly simple yet packs a punch!

Corey commented on 31-May-2011 10:04 PM

2 mile time trial after wod - 13:30. Way to go everyone on the wod today. We have some great athletes at the box!

Candace commented on 01-Jun-2011 08:46 AM

W.3 as RXd. LOVED this metcon. But Im with Craig on this one-shredded my legs coming off that rower. Can't wait to see Shannon smash this one. Great job to Rebecca getting some pull ups! Keep working on your kip.

Tabbatha Konen commented on 01-Jun-2011 09:42 AM

On the board it didn't look so bad and I was excited to do this one since it only had a 400m run and a 200m run (I'm so not a runner). Well......it was hard! I loved it though and sure felt it in my legs last night!

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