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WORKOUT OF THE DAY

100505 Wednesday: "Steck-CON"

By jerryNo comments yet

Leslie and Luke

Steck-CON Delta (elite):

Cash in with 1000m row. Then 5 rounds of 30 wall ball 20 (24″) box jump 10 burpee. Cash out with 990m Run

Steck-CON Charlie (pack):

Cash in with 750m row. Then 5 rounds of 21 wall ball 14  box jump 7 burpee. Cash out with 800m Run

Steck-CON Bravo (porch):

Cash in with 500m row. Then  5 rounds of 15 wall ball 10  box jump 5 burpee. Cash out with 600m Run

Jon, Leslie, and Luke will be chasing the moving truck to Little Rock ARK on May 13th. This WOD is a fond farewell to the Steckbecks. They have been an integral part of CrossFit Oldtown since the beginning; their camaraderie, energy, and continued inspiration will be sorely missed.  ANYONE who has worked out even once with Leslie or Jon instantly remembers them; they are such exciting and contagiously enthusiastic human beings!  Jon and Leslie, thank you so much for your support, your friendship, and your crazy-ass unfiltered selves!!


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No Comments to "100505 Wednesday: "Steck-CON""

  • Hazen Marshall says:

    May 5, 2010 at 6:35 am - Reply

    Charlie – 28:19 (rowed last…bad idea)

    Tough WOD…thanks Jon! Best wishes to you, Leslie, and Luke in your new adventures!

  • Sean Soni says:

    May 5, 2010 at 7:01 am - Reply

    “Steck-CON Delta” w/ 2 x 1000m Rows

    Time: 30:00

  • Mike Hart says:

    May 5, 2010 at 8:56 am - Reply

    A fitting farewell WOD created by a fit met-con artist.

    Steck-Con Delta 31:44

    “TIME!”

  • Leslie Steckbeck says:

    May 5, 2010 at 6:53 pm - Reply

    Dang that was a doozie! I want you all to know I had nothing to do with coming up with this wod!

    Delta 33:29

    Ouch!!!

  • Adam D. Houston says:

    May 6, 2010 at 2:14 pm - Reply

    Steck-con Charlie in 24:24. That run at the end was killer!

  • CrossFit Old Town Fitness Blog: CrossFit WODs & Fitness Info for Alexandria VA says:

    August 17, 2010 at 2:56 pm - Reply

    [...] Wednesday WOD: Compare to 100505 Steck-CON Delta (HTFU) Cash In: 1000 meter row 5 rounds in the middle 30 wall ball 20 box [...]

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