Friday, 27 July, 2012

Posted by Mandee on July 26, 2012   |   20 Comments


400 Meter Indian run

4 Rounds:

2 Parallette shoot throughs

4 Sots press

6 Ring rows



Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Post time to comments.

Compare to 110706.



A. Clean and Jerk 1.1.1. x 4 sets; Rest 5:00

B1. Sumo Deadlift 4 x 1-2 reps @22×1; Rest 2:00

B2. Russian Kettlebell swings 4 x 15 reps; Rest 2:00

C. Barbell Good Mornings 5 x 10 reps; Rest 1:00


WOD Demo with Lucas Zepeda and Matt Bischel – video [wmv] [mov] [HD mov]

20 responses to “Friday, 27 July, 2012”

  1. RyanP says:

    CrossFit is fun!

  2. Tracey says:

    Ryan!!!!!!!!!!!!! I think you got 16:22 that day???

  3. steve price says:

    O’Hoy! Mate!

  4. Stacey says:


    Hands off ladies 😉

    • AP says:

      ARRGHH! That includes all ye gay pirates on the high seas too! 😉
      Best picture ever, we need a CF Hall of Fame for pictures.
      This one is definitely in the top 3!!!

  5. AP says:

    Good lesson in programming this morning, need to run through a round at speed to make sure # of rounds is appropriate for goal of wod.
    After round 1 and it taking a little over 3 mins, I knew 8 rounds was ridiculous. So we cut it down to 4 rounds.

    *REVISED 0600 CF Sea Anemone Water WOD
    Warm-up: 400m (Athlete Choice of stroke, drill, distance breakdown, i.e., 400 straight, 4×100, 8×50 etc.)
    A. 4 Rounds for Time of:
    5 Push-ups
    10 Sit-ups
    15 Air Squats
    150m Swim
    Rest 4-5 minutes then
    B. 10 x 25m “pop-out” sprints (Sets 1-5 every 80 seconds, sets 6-10 every 60 seconds)
    Cool down: 200m (Athlete choice)

    A. 15:50 (3:22/3:58/4:22/4:07)
    B. 20-22 seconds.

    Great job to everyone who came out today. We’re gonna make Bryant a swimmer yet!

    • Meghan says:

      Thanks for putting on the swim WOD. I had so much fun! Very glad that we revised first WOD to 4 rounds–I’d still be swimming:)

  6. Slade says:

    Nice Ryan! He did the whole WOD with that expression on his face. Stacey must be doing something right at home. 😉

    If that pic isn’t enough to brighten your day, then have a look at this. This man is missed….


  7. Clair says:

    Great Picture, Ryan!! Sure hate I am missing this WOD! Spent the morning finishing up getting 3 kids packed and ready to go spend 8 days in Charleston with their grandparents has been crazy!! Have a great Friday everyone!

  8. Marisa says:

    17:45, hella scaled. I did a regular rope climb instead of the no arms, l-sit variety (it was really cool to see Daniel pull those off). I did handstand pushups with an abmat instead of the parallette ones (ditto getting to watch Daniel crank those out). And I did pistols with the weighted PVC pipe. Those took forever but I thought it was important to at least attempt the same movement (without that whole weight aspect :)). What a humbling day. 🙂

  9. steve price says:

    Daniel and Marisa killed this WOD! What a Crossfit pair !!!

  10. Wendy says:

    Marisa-I wish I had been in the 9:00 class to see you do this WOD-Great job!! And thanks to Mandee for great coaching–this was a tough WOD & she motivated me to keep going… 🙂

  11. Erin B says:

    Hahaha…great picture. Caption: “Hey kids! Who’s up for some double unders today? I promise, they are super fun!”

  12. Nathaniel says:

    21:38 scaled to 15 pound barbell overhead one legged squats

  13. Justin says:

    19:43 scaled to no legs rope climbs the last 4 rounds, 2 45lb plates on parallette hspu, and 15lb barbell overhead pistols

  14. Daniel Stearns says:

    13:57 scaled the pistols.