for time:

1600m run

150x double under

50x burpee

800m run

100x double under

35x burpee

400m run

50x double under

20x burpee

for time:

1600m run

150x double under

50x burpee

800m run

100x double under

35x burpee

400m run

50x double under

20x burpee

"MetamorPHitness" and "MPH Athletics" are registered trademarks of MetamorPHitness, LLC.

That was FUN sweating with you 6am-ers!! I just had 20oz of Gatorade…NOT paleo but definitely necessary today. I got yellow (the best flavor). Stay hydrated out there!

6am@Crossfit Minneapolis: 5-5-5-5-5 backsquat: 135, 155, 175, 185, 195.

They said I had “perfect form” and used me as an example for the class. That should make you both smile and laugh!

CP! I think the best flavor is definitely RED. Anyone care to weigh in?

Also–yes. Hydrate before, and after the workout today…

Melody

I have to agree with CP — yellow! It tastes like pre-season. ðŸ™‚

Yes–lemon-lime definitely reminds me of 2-a-days in pre-season! Also, it tastes better.

Yellow is classic. It gets my vote.

Yellow it is, Mel. Sorry. I used to drink the shit out of that stuff (from a

glassbottle) on the Pee Wee Soccer fields of Cape St. Claire back in ’87. It’s still my go-to.Also, whatever Christy says…

John

I’m not going to choose sides on what the best flavor, but I have to say that Lemon-lime is by far the worst possible flavor. There’s nothing thirst quenching about it…something tells me that I will be ostracized for my comment and that my contrariety to John and CP could even be perceived as anti-MPH.

My scaling in today’s workout was half double unders and half the burpees. No problem right? Well, for some reason I thought that half the burpees in round one was 50 so I did 50. I thought half the burpees in round two was 25 so I did 25. Some how I got it right by the third round and did 10. Result: I wound up doing 32 more burpees than I needed to. Its no wonder my shoulder was tired after the workout.

Let this be a lesson to the remaining classes. Today is not a day when you want to mess up the count. So, READ THE WORKOUT BOARD before you start and glance at it between rounds. Most of all, have fun!!

Dave

–Scores–

Alex M.: 29:55

Borja G.: 33:08

Christine S.: 31:29 (sub: 1/2x double under)

Ted K.: 33:13 (sub: 1/2x tuck jump)

Ben H.: 30:12 (sub: 1/2x double under, 1/2x burpee)

Robert W.: 20:41 (sub: 1/2x run, 1/2x tuck jump, 1/2x burpee)

Chap G.: 18:25 (sub: 1/2x run, 1/2x tuck jump, 1/2x burpee)

Ralph A.: 23:30 (sub: 1/2x run, 1/2x tuck jump, 1/2x burpee)

Noreen S.: 24:29 (sub: 1/2x run, 1/2x squat, 1/2x burpee)

Emily N.: 25:41 (sub: 1/2x run, 1/2x tuck jump, 1/2x burpee)

Rob K.: 34:18

Mark L.: 35/35x double under (sub: 1/2x double under)

John P.: 24:48 (sub: 1/2x tuck jump)

Mike P.: 26:08 (sub: 1/2x tuck jump)

Jason C.: 32:31 (sub: 1/2x tuck jump)

Holmes H.: 7/20x burpee (sub: 1/2x double under)

Sidra C.: 17/20x burpee (sub: 1/2x tuck jump)

Terry M.: 31:11 (sub: 1/2x tuck jump)

Gideon B.: 26:46 (sub: 1/2x tuck jump, 1/2x burpee)

David O.: 33:33 (sub: 1/2x tuck jump, 1/2x burpee)

Mark W.: 28:28 (1/2x tuck jump, 1/2x burpee)

Shawn C.: 34:18 (sub: 1/2x tuck jump, 1/2x burpee)

Nick C.: ? (sub: 1/2x run, 1/2x tuck jump, 1/2x burpee)

Cristian D.: 35/35x burpee (sub: 1/2x run, sit-up)

Dave K.: 29:36

Jose G.: 21:06 (sub: 1/2x run, 1/2x tuck jump, 1/2x burpee)

Matthew C.: 34:34 (sub: 1/2x double under)

Joe K.: 28:34 (sub: 1/2x tuck jump, 1/2x burpee)

John E.: 25:20 (sub: 1/2x run, 1/2x tuck jump, 1/2x burpee)

David S.: 28:47

Ralph B.: 34:14 (sub: 1/2x tuck jump)

Keena S.: 27:38 (sub: 1/2x run, 1/2x double under)

Brian T.: 29:00

Sofia J.: 22:58 (sub: 1/2x run, 1/2x squat, 1/2x burpee)

Lisa C.: 21:33 (sub: 1/2x run, 1/2x squat, no pushup burpee)

Joseph P.: 28:05 (sub: 1/2x run, 1/2x double under, 1/2x burpee)

Erez Y.: 30:56

Josh M.: 32:21

Kevin M: 29:21 (sub: 1/2x tuck jump, 1/2x burpee)

Jim C.: 30:56 (sub: 1/2x double under)

Tamra F.: 26:31 (sub: 1/2x run, 1/2x tuck jump, 1/2x burpee)

Nick D.: 23:09 (sub: 1/2x run, 1/2x tuck jump, 1/2x burpee)

Sean F.: 30:22 (sub: 1/2x double under)

Spencer S.: 33:28 (sub: 1/2x double under)

James H.: 34:28 (sub: row, squat, no jump burpee)

JC L.: 18:40 (sub: 1/2x run, 1/2x tuck jump, 1/2x burpee)

Mike O.: 21:29 (sub: 1/2x run, 1/2x squat, 1/2x burpee)

Kyle H.: 33:00 (sub: 1/2x double under)

Yoshi S.: 0/50x double under

Leota T.: 0/25x double under (sub: 1/2x double under)

Alissa G.: 3/25x double under (sub: 1/2x double under)

Mark Co.: 29:58 (sub: 1/2x tuck jump)

Randy F.: 34:04 (sub: 1/2x double under)

Kaisa A.: 10:40 (sub: no run, 1/2x double under, 1/2x burpee)

Notes for today:

–35-minute time limit

–scored by time to completion or as many repetitions as possible in 35 minutes

I grabbed a dark Green one – is that apple? Honestly I don’t remember buyin it and I think I may have just dropped a 20 on the counter and walked out. Awesome workout – congrats everyone.

James H.