Monday, 23 July, 2012

Posted by Mandee on July 22, 2012   |   14 Comments


400 Meter run

3 Rounds:

30 Second row

30 Second push ups

30 Second lunges

30 Second rest



Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups

5 Ring dips

15 Squats

Post rounds completed to comments.



A. Power Snatch. Snatch Balance. Overhead Squat. 1.2.3. x 3 sets; Rest 5:00

B1. Back Squat 4 x 4-5 reps @30×0; Rest 3:00

B2. False Grip Weighted Ring Pull Ups 4 x 3-5 reps @2121; Rest 3:00

C. Band Good Mornings 2 x 25 reps; Rest 1:00


WOD Demo with Ballston CrossFit – video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Hollywood by Again Faster Equipment – video [wmv] [mov] [HD mov]

14 responses to “Monday, 23 July, 2012”

  1. Julie says:

    Tomorrow will be my first WOD (following 101) trying to figure out what some of the abbreviations are.

    In some WODs I’ve seen P1 and P2, on this one I see A, B1,B2, & C. What do those mean?

    • Mandee says:

      Hi Julie! P1 and P2 stands for person or partner 1 and 2. We often do partner warm ups where one person does one exercise while another person does a different exercise, and sometimes we do partner WODs as well.
      A, B, and C represent 3 different exercises that will be done in that order, completing all of A, then all of B, then all of C. When there is a number next to the letter, like B1 and B2, that means you alternate between those 2 exercises until you have completed all of B. So, for Powerlifting tomorrow night, athletes will perform 3 sets of the cluster power snatch, snatch balance and overhead squat. Then athletes will alternate between back squat and weighted ring pull ups until they have completed 4 sets of each. Finally, athletes will complete 2 sets of good mornings.
      Hope this helps!!

    • Tracey says:

      Julie, that is powerlifting class. Your doing warm up and workout.

  2. Shawn R says:

    9rds + 5

    The ring dips were the killer for me on this one.

  3. Clair says:

    6+7 Rx’d. Ring dips slowed me down on this one. Thanks for the coaching Mandee! 🙂

  4. Karen says:

    10+3. Ring dips as well!

  5. Marisa says:

    10+5. Scaled the ring dips to bar dips. Somedays I can get a few ring dips and somedays I can’t get one. Super frustrating.

  6. Patrick says:

    Rx: 19+1

  7. David M. says:

    Rx: 15+8. Thanks Nate for the push

  8. Randy C says:

    10+10, had to scale the ring dips. Arms were shot from McGhee yesterday.

  9. Justin says:


  10. Daniel Stearns says:

    19+5 rx’d

  11. Nathaniel says:

    18+7 rx. I begged but McMillion wouldn’t let me quit. My Man!