Friday, 10 August, 2012

Posted by Mandee on August 9, 2012   |   24 Comments


400 Meter run

2-3 rounds:

4 Ring rows

8 Barbell thrusters

12 GHD sit ups



Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

WOD Demo withΒ Northwest CrossFitΒ – video [wmv] [mov] [HD mov]

Β Reminder: Powerlifting class is cancelled for tonight! Meet us at Mellow Mushroom at 7:00 instead!

24 responses to “Friday, 10 August, 2012”

  1. Mandee says:

    Wendy and Clair showing us how it’s done! πŸ™‚

  2. Rosemary Kramer says:

    Hey Guys, there won’t be a swim WOD this week. Sorry for the last minute notice! We’ll plan for next week!

    • AJ says:

      Yay! looking forward to next week. I’ve been out of town the last two weeks and was hoping to get a few more times in before summer ends!!!

  3. AP says:

    27+5 PR

  4. Tasha W says:

    Great pic! Go girls!!!

  5. AJ says:

    Cindy is one of my absolute favs πŸ™‚

  6. Brian says:

    They are doing it wrong πŸ™‚

  7. Clair says:

    16+8 (PR). Great morning!

  8. Brady says:

    10+7 (PR)
    every little PR helps!!

    Aaron = CindyKILLA

  9. shawn r says:


  10. Mandee says:

    Just a reminder that our NEW SATURDAY SCHEDULE starts TOMORROW! Classes at 8am, 9am, and 10am. Please sign up on MBO to reserve your spot! CF101 will be at 11am. Thanks! πŸ™‚

  11. stacey says:

    Claire! looking good in that sweat band!! i bet its a fancy LULU band, isnt it?

    youre too cute and looking strong as usual <3

  12. Clair Lee says:

    Haha, Stacey. It’s not a LuLu sweat band. It’s a “Junk” sweat band that Tracey told me about . Mandee has them at Bloom. You need to get you some! You would look great in them. πŸ™‚

  13. Steve says:

    Crossfit rva (Richmond,va) WOD:
    5×3. Heavy dead lifts : last set was 405 x 8
    Then run 1 mile, rest 2 minutes, repeat
    7:41, 8:23 need to work on my running.
    Great box with very nice people. Look out for Derrick A. I can’t
    Think of his last name, but watch out for this guy to make it to the
    Games. We did the ” Chief” WOD the other night and I did 21 rounds
    Plus 6 reps(384 reps). Derrick did five hundred and thirty something
    Reps. He beat Chris Spealer’s time on “Helen” and can run under a
    Five minute mile! Great guy with an unreal motor!

  14. Eric says:

    Cindy Rx’d 18+3 rx’d

    Not happy with that at all!

  15. Stacey says:

    15+13 PR
    My push ups need work. Pullups and squats unbroken.

  16. Marisa Suarez-Stearns says:

    17+14 (PR)

  17. Ben L says:

    17+10 Rx’d.
    Goal was 20 but for my first Cindy im somewhat pleased

  18. Josh Kennedy says:

    24+2 Rx’ed
    Tried to chase Jam-Master Penton, but dang, his score was crazy!