Wednesday – 140604

Dubourg Throwdown

The Dubourg Throwdown

While monostructural metabolic conditioning (running/rowing) isn’t everyone’s favorite activity, it is fundamental to CrossFit’s Heirarchy of Fitness.

Be sure to log your times on each of the CrossFit Endurance intervals. I would argue that they are the real workout today. The “six-pack summer” WOD below is just a little treat because you all have been so well behaved.

Also, ten Super Special Bonus Points for each CrossFit 314’er you can identify in this picture.


5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility

CFE Work

2 x 400m Run
2 x 500m Row
Rest as needed


“Days on End”

12min AMRAP

50 Double Under
15 Kettlebell Swing (53/35)
10 Flutter Kick
200m Run

Jesse – 4rnds as Rx’d
Brock – 4 + 14kbs as Rx’d

One Comment on “Wednesday – 140604

  1. Pingback: Wednesday – 140702 | CrossFit 314

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: