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I noticed an improvement with my running within 6 weeks. I believe this is due to the cross training I receive at CrossFit Boot Camp. With the amount of core training Boot Camp offers, I have become a stronger runner. Specifically, I ran my fastest Turkey Trot this past November at a 7 minute mile pace (last year I completed the same race at an 8 minute mile pace). Recently, I completed the 3M Half Marathon in 1:38 (7:30 pace) which I have not done in 9 nine years.
Kim Williams Austin Texas
"Walter"
 

By Indoor WOD, on 04-11-2009 11:12

Views : 440    


Pic: Walter after a tough workout. Today's WOD is dedicated to a great friend, father, husband, and Crossfitter, Walt. "Walt's been coming for about a year and a half, he always shows up, always works hard and has seen big improvements. He's Definitely deserving of having a WOD named after him" -- Coach Michael Gregory

WOD
"Walter"
AMRAP in 20 minutes of:
2 Burpees
4 Pull Ups
6 SDHP M:95 F:65
8 Lunges


Post rounds completed and thoughts to comments!

Last update : 04-11-2009 11:22

   
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12 rds RX

By: Paul Sontag (Guest) on 05-11-2009 10:02

12 rds RX

By: Paul Sontag (Guest IP 64.123.21.34) on 05-11-2009 10:02

Have been writing 'Rx' more often than not lately.

 

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Fun!

By: Lydia (Guest) on 05-11-2009 08:22

Fun!

By: Lydia (Guest IP 65.36.6.56) on 05-11-2009 08:22

12.75 rounds using the red band for pullups. This was a fun one. I liked constantly moving from station to station.

 

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17 Rx'd

By: chris (Guest) on 05-11-2009 07:39

17 Rx'd

By: chris (Guest IP 209.99.46.67) on 05-11-2009 07:39

:grin  
plus 2 burpees and 4 pull ups. 
SDHP and lunges getting really tough towards the end.

 

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Sixteen and some Change.

By: Ryon Day (Guest) on 05-11-2009 00:32

Sixteen and some Change.

By: Ryon Day (Guest IP 99.50.234.24) on 05-11-2009 00:32

Sixteen rounds, two burpees, four pullups, and a half run, half fall towards the general direction of the barbell as time was called. 
 
Nice workout!

 

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17 rnds rx

By: Rich F (Guest) on 04-11-2009 22:32

17 rnds rx

By: Rich F (Guest IP 70.112.203.17) on 04-11-2009 22:32

Okay, so JDP called time with 4 lunges to go in my 17th round. So its 16 completed rounds if you're a stickler.

 

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First RX

By: Jeff (Guest) on 04-11-2009 21:14

First RX

By: Jeff (Guest IP 76.253.75.1) on 04-11-2009 21:14

Great WOD named after a Great Crossfitter! 
 
First RX -- 10 rounds plus the burpees. STOKED!

 

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11 rds RX

By: Mary Kate (Guest) on 04-11-2009 15:24

11 rds RX

By: Mary Kate (Guest IP 216.130.255.66) on 04-11-2009 15:24

First time doing a workout RXed! Definitely liked this one.

 

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12 rds rx

By: Sally T (Guest) on 04-11-2009 12:50

12 rds rx

By: Sally T (Guest IP 70.113.114.77) on 04-11-2009 12:50

Some of us only dream of being 2/3 of Georgia's ability! :cry  
Great WOD though!

 

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18 rds rx

By: Georgia (Guest) on 04-11-2009 12:49

18 rds rx

By: Georgia (Guest IP 70.123.139.163) on 04-11-2009 12:49

I bet we both could have hit 20 if we were in the same class...that whole out of the corner of the eye thing would have kept us on pace :)

 

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17 rnds rx

By: Wes C (Guest) on 04-11-2009 12:34

17 rnds rx

By: Wes C (Guest IP 76.203.245.102) on 04-11-2009 12:34

I thought I was going to finally at least tie Georgia, but I came up one short.

 

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