Fun With Intervals

Wednesday is your chance to squat for a heavy triple, and enjoy some interval training that includes our new rowers.  Each round of this conditioning workout is an all out sprint, and there are built in breaks, so you’ve got no excuse to game it.  We’re turning the suck factor way up, as the combination of rowing, big box jumps, and burpees is executed as fast as humanly possible.

August 11th, 2010

Skill: Dot Drill

Strength: Low Bar Back Squat 3-3-3-3-3

WOD: 4 Rounds, Individually Timed:
250m Row
10 Box Jumps (30″/24″)
10 Burpees
*Rest 1 Minute*


Fight Gone Bad has raised more than $2 million in its first four editions.  This year LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation are benefiting from the fundraising efforts.  On Saturday, September 25th we’ll be running our heats.  Justin Shaughnessy has raised $1,950 to date, ranking him third among all fundraisers! CrossFit Fenway has raised a combined $2,552, placing us 10th among all affiliates.  Register today, and join the fight as part of the CrossFit Fenway team.

The Sox are on the road all week, so parking is available all day Wednesday at CrossFit Fenway.

18 thoughts on “Fun With Intervals”

  1. LBBS: 130kg
    WOD: total time 9:56Rx – scaled up to 32″ box (not because i really wanted to, more because i thought 2-20kg plates + the box was 30″ and i was too lazy to fix it)

      1. Add me to the shirt list! LOL….Good work guys. I SO miss the mornings. Can’t wait until my schedule changes…3 more weeks!!

  2. LBBS: 60kg
    WOD: 13 something, with the green box and a 20kg plate, because I’m terrified of the 20″ box (at least until my shin is healed).

    And best of all, no workout-induced headache for the first time in a month!!! I think it was the acupuncture.

    1. Yeah, I made the same comment to JT just before I started the WOD – he was all, “Yeah, 30″, you can do it, piece of cake!” “We’ll see after I row 250m…” But I did it! w00t!

      Low-Bar: 100kg! PR!
      WOD: Total 13:56 (2:25, 2:47, 2:49, 2:55) My legs are definitely going to feel brutalized later, but in such an awesome way. *runs over to the Protein milkshake and the fish pills* Bottoms up! (Chest up?)

      1. LBBS: 95kg (PR)

        Gotta work on keeping those heels down before I break through to 100kg.

        WOD: 13:40 Rx

        30″ box jumps sure gets difficult fast for us little guys. Glad we’re doing them though. It’s going to make a difference when we go back to 24″ers.

    1. Nice. I look forward to next time – it’ll give me more motivation to work harder too.

      Squat 110kg (Failed after 2 reps at 120kg)
      WOD 11:18 Rx

  3. 1:14 Dot Drill (not sub 50, but an improvement)
    75kg LBBS! (not to fail, so maybe could squeak a bit more)
    WOD: 14:00
    (still afraid to go a higher box, fell once..and once is enough– taking forever to heal)

Leave a Comment

Your email address will not be published. Required fields are marked *