Monday, 16 July, 2012

Posted by Mandee on July 15, 2012   |   28 Comments


2 Sets @50% effort

1 Minute of rowing

1 Minute of bear crawl

1 Minute of jump rope


Burgener warm up/5 Minute review on split snatch and bar muscle-ups



2012 Reebok CrossFit Games Track Triplet

Three rounds for time of:

115 pound Split snatch, alternating legs, 8 reps

7 Bar muscle-ups

Run 400 meters

Post time to comments.



A. Power Snatch 1.1.1. x 4 sets; Rest 3:00

B. Back Squat 5 x 6-8 reps @30×0; Rest 5:00

C1. Glute Ham Raises 3 x 8-10 reps; Rest 1:00

C2. Barbell Good Mornings 3 x 8-10 reps @2010; Rest 1:00


WOD Demo with Dave Lipson, Matt Barnett and Nadia Shatila – video [wmv] [mov] [HD mov


28 responses to “Monday, 16 July, 2012”

  1. Robert S. says:

    For those of you who are wondering what goes on at the Firefighter Combat Challenge, here’s a video of Calvin Hadden and myself (Team Heatwave) doing our first ever tandem run.


    FYI the team name was compliments of Baylor 🙂

  2. AP says:

    Awesome pic, the backdrop of the buildings is very cool!

  3. Tracy Roberts says:

    ROBERT!!! Love it

  4. AP says:

    Interesting wod, Bar MUs are both fun and enfuriating…
    Good split snatch practice too, round 2&3 were the best because I finally committed to getting underneath and through the bar

  5. Carson says:

    19:32 scaled.
    Scaled the bar muscle-ups for 10 band strict pullups + 10 push-ups.
    Also “scaled” the 400m run to the parking lot (out the back bay door, down the track to the road and then down to the lightpole and turn around) instead of the track. They cut the grass during 0600 and as I am severely allergic, didn’t want to risk it.

  6. Jane says:

    Way to go, Robert! Very awesome!

    18:30 rx’d. This was very fun and different! First time doing bar MU. To join in the debate of bar MU vs Ring MU, I think the bar maybe easier for me, however I can link ring MU. I would like to learn how to link the bar MU.

  7. Larry Lowe says:

    17:03 RX

    I liked this workout. Took me about 4 practice attempts to get the bar muscle up. If you have mastered ring Mus, the bar ones should come easy after you address the nuances.

  8. Clair says:

    14:45 scaled. 65# split snatch,7 strict PUs, 10 push ups.
    Awesome picture, Robert. Thanks for the coaching this morning!!

  9. Tracey says:

    ROBERT!!! BadA$$

    The Games are done and it was a blast!!!! Scott and I are going next year too. We had such a great time and met so many athletes.
    My friend T got 3rd and missed 2nd by 3 points. I am so proud of her!
    Honestly I am so excited that CF had grown… The stadium was packed.
    Reebok was selling their stuff like crack. Ha!
    See y’all soon:)

    • DaveC says:

      I really like the way they did the team competition with the winner-take-all final event. I wonder if they’ll consider that kind of format for the individuals in the future. Would inject some drama into the finale.

    • Clair says:

      Really enjoyed watching your friend T go head to head with Kristin Clever on Fran! She was awesome to watch as were all the athletes!

  10. Erin B says:

    Awesome picture, Robert, and thanks for the coaching this morning!

  11. Marisa says:


    18:33 super scaled. I suck at split anything so I did 65# so I could practice good form. As for the bar muscle ups, I got one screwing around before class! 🙂 It was with a reverse grip and thus SUPER ugly. For the workout I scaled the muscle ups to 10 strict pull ups and 10 dips on the GHD. As always, fantastic coaching by Robert!

  12. steve price says:

    GET IT! Capt. Simmons!! Way To Represent!!
    Wendler 5-3-1 @ Fire Station: Deadlift-65% 255 x 5
    75% 290 x 5
    85% max rep effort: 335 x 15

    • Patrick says:

      You were either having an awesome day, or you need to adjust your training max. 335lb. for 15 reps calculates to a 502lb. 1RM.
      Looks like your at about 390 for a training max. If this was just another ho hum training session, I’d bump that up to 405.
      YMMV, feel free to ignore my unsolicited advice.

      • Steve says:

        Patrick, the 335 for 15 reps felt pretty good. I’m just starting the wendler system. I need to get with you and get some advice from someone with experience in this system. I always need advice and respect your input.

  13. AJ says:

    So proud of you, Robert!!!! I can’t wait to cheer you on again next year. Was a great experience to see you and all of those firefighters compete like that, not because you HAVE to but because you strive to be that much better in the work you do every day!!!

  14. Meredith says:

    Awesome pic and thanks for the encouragement Robert! 15:08 Scaled, scaled, and more scaled.

  15. Gustavo says:

    Robert…Great Pic!!!

    I just saw this WOD on ESPN3 yesterday and it looked tough!

  16. Daniel Stearns says:

    10:14 rx’d.
    Great pic and coaching, Robert!!!

  17. Daniel Stearns says:

    Thanks, fellas! It was a good one for me.

  18. John says:

    9:57. Ripped my hands pretty bad. Oh well