Friday, 26 Nov, 2010

Posted by Mandee on November 25, 2010   |   13 Comments


Three rounds of – 10 sumo-deadlift high-pulls, 5 Burpees, 3 laps around the gym



Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

6 minutes of Trigger point therapy on calves

Post time to comments.


Enlarge image

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

13 responses to “Friday, 26 Nov, 2010”

  1. Brian says:

    Is anyone showing up for 11:30 class?

  2. tracey says:

    CINDY @ Crossfit Embrace…20+ 19reps. New PR by 1+ 4reps. Nice group of people. Very new and passionate box.

    • Brian says:

      Embrace is in Dothan right? I have a friend named Caleigh Parsons that works out down there – been trying to get her to visit over the holidays.

  3. Scott says:

    “Cindy” at Crossfit Embrace (Dothan, AL): 18+6. PR by 3+ rounds. Tracey did really well!

  4. Emily D. says:

    30:28 (55lb, 20″ step-ups)

    horrible shin splints…made running FUN today!

  5. stacey says:

    28:38 (50#, 18″ box)

  6. Brian says:


    20# ball

  7. Justin says:

    3 rounds of
    400m hill run
    21 1.5pd kb swings
    12 hspu

  8. Ramsay says:

    Felt like I was going to puke on every run and pretty much through the push press every round. I kept repeating “Collin” in my head while I ran so I wouldn’t stop- Hero WODs are humbling, they keep me on track and push me further mentally every time.

    RIP Collin

  9. Tye says:

    @ Crossfit CHF in Maryville, TN

    Last night max squat snatch – 145 (5 lb PR)
    then 5 rounds: 5 MU’s and 10 24″ Box Jumps – 9 min flat

    This morning max squat C&J – 195 (20 lb PR)
    then 10 min AMRAP: 5 40# DB squat snatch each arm, 7 1.5 pood KB swings, 9 24″ Box Jumps – 5 rnds + 10 squat snatch.

  10. Devonne says:

    29:34 –

    Thanks Mandee!!! for the last minute push. That last minute was a killer :-).

  11. Patrick says:

    Push Press 3-3-3-3-3-3-3
    then Max rep DU in 2 min = 28, I suck.

  12. Mark Smith says:

    Hi guys,
    I had one of my athletes visit with you on Friday. Danny Williams, thanks for taking care of him and kicking his tail. And for once again proving me right. CrossFitters are the best!
    Mark Smith
    Trinity CrossFit (Pelham, Al.)