Friday the 9th of October, 2009

Nice back Kurt

Rope climb and shorts= Low ankle burns. Check the post and dress accordingly.
Great Job Julio! Keep working.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
25 Double-unders
25 Push Ups
20 Toe to Bar/Knees to elbows
30 Kettlebell swings, 2 pood/1.5 pood
30 Sit-ups
20 Hang squat cleans, 95/65
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Run 200 meters


DS said...

I love it

DM said...

Dress code calls for squat shorts tomorrow...

Jason said...

ugly WOD


On the KB swings - 10 reps 2 pood russian style, 20 reps Rx 1.5 pood

1 full rope climb, 2 half rope climbs

painfully sore after 4 consecutive days at 305

Amir said...


KB - 2 pood Russian swings
1 full rope, 2 half rope climbs

thekillatapes said...

24:55- Red Band on Pulls, Knees to Chest, Russian 1.5 Pood, 65# HSC, Super Man, Rope Pull Up From Ground, RX everything else

At least I got Dub Unders Now. This was a beast.

Adam said...

17:34 RX.

Fun one. I understand the order but have no idea how they came up with those reps.

Chris Holt said...

14:29 (rxd)

Adam said...

C'mon, Chris - if you are going to post when you crush us you need to come on in and do it in person sometime!

Sorry to have missed FGB but I plan to get down to you soon.

PANOS said...

Yea Chris he is right. When are you coming? Besides we altered the main page version a bit. Are we comparing apples to apples? Which version did you do?

Slim Biscayne said...

Knees to elbows
Rope assists from the floor


This crushed me like a little kitten.

I did get all my dubs in though!

DM said...

7:13 Arrrrr-X!

Done by myself, mostly in the bathroom, partially on the balcony. Squat shortz on for most of it, off for some of it. Certaily HANGING on the squat cleans(rim shot). Knee to elbows anybody? anybody? *crickets*

Sorry, had to.
One round of beach WOD, mostly rest.

Chris Holt said...

I did notice that 200 meter run after I posted my time. So I guess I can't measure my time with everyone elses. I did the main site version. But we do need to get down there soon. Tony is at World Championships in Copenhagen for the next few weeks so Lish and I are picking up the slack so it's going to be tough to be able to get down there in the next couple of weeks. We're getting so many new people through the door, it's been crazy keeping up with everyone to sign up. Anyways, I'll be in touch so we can plan another day to do a WOD.

Chris Holt said...

Adam, I am recording my workouts if you want to take a look at what we're doing. We started our Strength and Conditioning program for next year's Sectionals five weeks ago. We do CrossFit WODs Monday Wednesday and Fridays and we do S+C Tuesdays Thursdays and Saturdays. Check out the blog I created. http://thresholdtraining.wordpress.com

Yamakoa said...


K2 rx'd except rope climbs