Friday, 19 August, 2011

Posted by Mandee on August 18, 2011   |   7 Comments


5 minutes of the following: 5 hollow rocks, 5 kipping swings, 5 push-ups. Followed by 10 minutes of practice on the kipping pull-up



With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
Laurie Galassi 32 (15 HSPU + 17 Pull-up), Jesse Bazarnick 31 (12 HSPU + 19 Pull-up).

Compare to 100319.



Spend 5 minutes with a trigger point ball to the shoulders!



3 x 5 Kettlebell SDHP

5 x 5 Hip back extensions


Max effort deadlift


5 x 5 Power cleans

3 x 12 Reverse hypers

3 x 30 Kettlebell swings 2/1.5 pood


Cycling Basics: Part 1” with Doug Katona by Again Faster Equipment,CrossFit Journal preview video [wmv] [mov]

Annie Thorisdottir and Rich Froning Visit Reebok” – video [wmv] [mov]

WOD Demo with Laurie Galassi and Jesse Bazarnick – video [wmv] [mov]


REMINDER: WOD for A.J. is this Saturday and will begin at 5 P.M.  It is $10 to participate. You may pay beforehand or the day of. We hope to see you all there!

7 responses to “Friday, 19 August, 2011”

  1. Larry Lowe says:

    Completed Rounds: 6/15 = 21 rx

    Total reps = 27 hspu + 132 pu = 159

    JD, Rob, and Sean, I enjoyed getting to know you guys at 0600. You guys will be missed.

  2. Slade White says:

    Is there a powerlifting class today?

  3. Eric Hedges says:

    Completed 9/12 = 21 rx
    Total reps = 45 HSPU + 78 pu = 123 total reps

  4. Justin says:

    It’s been a privilege to wod with JD, Sean, and Rob all summer. Best of luck to you guys in all your endeavors.

  5. Josh Kennedy says:

    Made the late afternoon session, 6 rounds plus pullups until round of 11. Did some heavy OHS afterwards since we had some extra time!

    Probably will not be at a 0600 WOD until October (that whole work thing gets in the way).

    Godspeed to JD, Rob, and Sean; RTLW! You three made me up my game all summer, esp. in the final weeks before Western Sates. It has been a privilege

  6. Matthew says:

    Scaled to push press #30 lbs
    10/16 rds didn’t add my total reps

    JD, Rob, Sean it has been a pleasure to have you three in 0600 this summer. i love the hard work ethic, the great attitudes and the competitive push. Ya’ll will always have a place here to come back and visit. Your presence will definitely be missed! THANK YOU for all you do for our country!