Friday, 12 August, 2011

Posted by Mandee on August 11, 2011   |   14 Comments


Front Lever practice followed by 10 minutes of review on the C2 Rower



Four rounds for time of:
Row 500 meters
Rest 3 minutes (actively)

Post times to comments.



Spend 5 minutes rolling out the glutes, hamstrings, and quads!


NOTE: Your row splits should be within 5 seconds of each other. Every second you go over your 5 second limit is a foul. Each foul constitutes a 5 burpee penalty.



3 x 10 hip extensions

3 x 5 GHD sit-ups


Dynamic effort deadlift



3 x 10 Reverse Hypers

3 x 60 sec FLR

2 x 100m backward sled drag (toe heel action)

50 band good mornings


The Grip” with Coach Mike BurgenerCrossFit Journal preview video [wmv] [mov]

Games VaultWomens Triplet Sprint, Heat 5 – video [wmv] [mov]


14 responses to “Friday, 12 August, 2011”

  1. ErinB says:

    Great job on the Chipper, Elizabeth!

  2. Great job 0600 this class always pushes me and never lacks inspiration. With that said this workout was like Tye said, “its difficult”.

  3. Larry Lowe says:

    1:37, 1:41, 1:46, 1:50

    Did not gauge this one very well. 40 penalty burpees. Next time I will shoot for 1:43ish.

  4. Carson says:

    1:53, 1:56, 2:10, 2:13.
    Got a glute cramp in the third round that sucked the life right out of my rowing. I was not happy with the 45 burpee penalty! LOL
    Still, it’s a better result than the last time we did this, where I saw a 14s drop off between rounds 1 & 2.
    I actually love this workout. 🙂

  5. If you ran without sacrifice...congrats, you just jogged. says:

    1:39 / 1:43 / 1:50 / 1:48.1
    + 50 burpees

    Felt good on intervals 1 & 2, then quads and left glute started cramping on 3rd & 4th intervals, those last 2 sucked! Bummed about the 50 burpees, but it was a great way to cash out of the wod.

  6. Rich C says:

    1:51/2:00/1:59/1:59 plus the burpee penalty

  7. Brady would rather Row than do Burpees says:


    No sandbaging here. Rounds 3 & 4 were tight but pushed through to make sure no burpees…and now my butt hurts.

  8. Scott Rauer says:

    1:45, 1:50, 1:45, 1:46. “Projected Finish” display on 500m Standard List is your friend…..

  9. kristi simmons says:

    My times are on the whiteboard, I don’t even remember them…I just wanted to say THANKK YOU to everyone @ the lunch class today who pushed me through this atrocious WOD. I really underestimated this one. It was the first time I really thought I was going to quit in the middle of a WOD. So, BIG UPS to my peeps who pushed me.
    And for you 1630 and 1730 folks, don’t make my mistake and underestimate this WOD.

  10. Ron Wood says:

    Saw Larry doing way too many burpees and found out how to play this game:
    1:51, 1:50, 1:50, 1:49 – no burpees but got some sand on the rower

  11. Robb says:

    1:43, 1:43, 1:45, 1:45

    Larry was my teacher for the day. Took 22 s/m as the cadence and slipped to 23 on the last two.

  12. Kerri says:

    Went for a PR. Then, once I got that, I worked on staying within that 5 second range.

    **I’m with Carson…I do love this WOD, even though it is a tough one!
    ***Agree with Scott too. Once I found this after the first round, I knew I could stay within the 5 seconds

    1:41 (PR by 2s), then 1:49/1:53/1:52

  13. Ben says:

    I got an awful cramp in my IT band during the third round, and I didn’t do the fourth. I still did the 25 burpee penalty though. Blegh.