Friday, October 21, 2011

Posted by Mandee on October 20, 2011   |   16 Comments


500m Row followed by 4 alternating Tabata intervals of Double-unders and Wall ball shots.



5 Minute AMRAP @ 85%

10 Wall ball shots 20/14#

10 Kettlebell Swings 1.5/1 Pood

Rest 5 Minutes

5 Minute AMRAP @85%

10 Box Jumps 24″ (Must step down every rep)

10 Deadlifts 135/95#

Rest 5 Minutes

5 Minute AMRAP @ 85%

5 Burpees

25 Double-unders



Sit quietly for 3 minutes focusing on deep breaths in through the nose out through the mouth and breathing from your stomach not your chest!



A. Pin Pull Deadlift 5-3-2-2-1-1; Rest 3:00

B1. Russian Step-ups 4 x 10; Rest 30 seconds between legs

B2. Kettlebell Squat Clean 4 x 10; Rest 2:00

C1. Pistols 3 x 6-10 @51×0; Rest 30 seconds between legs

C2. Glute Ham Raises @20×0; Rest 30 seconds


The Power of CrossPit” with John Hackleman by Again Faster EquipmentCrossFit Journal preview video [wmv] [mov]

Reflections” with Annie ThorisdottirCrossFit Journal preview video [wmv] [mov]

16 responses to “Friday, October 21, 2011”

  1. Tracey says:


  2. Looking at the Tabata warmup, I wonder if programming a Tabata sprint interval and recovery workout would help with overall endurance for CFers. Just throwing that out. Kinda like the Monday workout with the C2 rower.

  3. Casey says:

    Oh joy, wall balls. I just love those.
    Nice pic Josh.

  4. kristi says:

    I miss CF 🙁 This WOD looks so fun…even if it does have wall balls…

  5. Tye says:

    6+3/6+2/7+5 rxd

    Learning to pace thanks to programming like this, good job with it all Jake.

  6. Carson says:


    I know I started the deadlifts faster/harder than 85% effort, but I also know my box jumps leave a lot to be desired.

    Great programming, Jake; and great coaching as usual. 🙂

  7. Justin says:

    5+10/4+8/5 single unders

  8. Larry Lowe says:

    5K Cross Country Course = 25:11

    Ran with a friend. Conversational pace for first half and pretty good clip for second half. I can feel it after yesterday’s workout.

  9. Jane says:

    4+14/4+5/2+3 rx’d- I obviously need to work more on my DU…or maybe burpees. 🙂

    Bittersweet day for 7:00am class, we are so sad to see Steven go, but it was a great last WOD and we are excited for his future. We will miss his presence greatly!

  10. Carson says:

    If anyone is interested, Brady and I have 5 free hockey tickets to tonight’s UAH Hockey game. First come first serve. 🙂

  11. AP says:


    Strong pic Josh!
    Good luck Steven!

  12. Needs Motivation says:

    4+2/3+5/ No Go.

    Lower back strain is really slowing me down. Felt good to be there trying to go through the motions. Great job 0600 you guys really rocked it!

  13. Josh Kennedy says:

    Hit the 9am class with the ladies, good times! Splits were 5+0, 4+3, and 5+0. Did it all in VFF, feet and calves hurting after the jumping (esp after running in them yesterday), but they are slowly getting stronger. Best of luck to 1LT Steven Perez in the next stage of life!

  14. John says:


    Not too good. I’m a little sick. Always a good excuse.