Monday, 28 November, 2011

Posted by Mandee on November 27, 2011   |   16 Comments


10 Minute double-under drill followed by 10 minutes of review on GHD sit-ups and back extensions



50-40-30-20 and 10 rep rounds for time of:



GHD Sit-ups

Back Extensions



A1: Front Squat 4 x 4-5 @30×0; Rest 2:00

A2: Depth HSPU 4 x 2-3 @50×0; Rest 2:00

B: Hang Power Clean 5 x 5; Rest 3:00

C1: Glute Ham Raises 4 x 10-15 @10×0; Rest 30 seconds

C2: Pistols 4 x 6-10/leg @31×1; Rest 30 seconds between legs


Axe Throwing With a World Champion” with Erin LaVoieCrossFit Journal preview video [wmv] [mov]

“Teaching The Deadlift” with Erik Preston by Again Faster Equipment – video [wmv] [mov]


16 responses to “Monday, 28 November, 2011”

  1. Tracey says:

    Ryan! Now that’s just hot!

  2. Josh Kennedy says:

    Caption Contest for Ryan! “please Mother Mary, do not let my arms rip out of the sockets!”
    Legit pic dude!

  3. Tasha W says:

    Ryan Penton is my homeboy…..

  4. AP says:

    Legit bro!


    Didn’t feel good yesterday and this wod only helped to add a headache. Can I get my CF coach to write me an excuse for missing work?

  5. Tye says:

    27:54 subbed pushups for pullups, just getting fully recovered from Nicole last Sunday, figured 150 pullups wouldn’t be a good idea.

  6. Run like elephant says:

    Made it through last round opted out of GHD’s and Back Extensions. Linda is still killing me from Sunday!
    Last I looked at the clock it was 34:10
    Single x2 sub for double unders.

  7. Larry Lowe says:

    39:04 RX

    Nice way to shock the system back from over eating for 3 days.

  8. Will Blankenship says:


    Scaled to 25-15-10 rep rounds.

    First day back in four full months. I’ve got plenty of cobwebs and rusty spots to work out, but it feels great to be back.

  9. Stacey says:

    Go boo, go boo!!!!!!!!!

  10. Patrick says:

    Yoga in the hobo gym for me. After Linda on Sunday, my “insert anything here” hurts.

  11. Tasha W says:

    21:17, scaled to half of everything except single unders (double the Rx’d number) and the last round my pullups felt good, so I did all 10 instead of 5. Wow, my back is feeling this one!

  12. Josh Kennedy says:

    Kudos to those that tackled this WOD Rx’ed. No way I had 150 pullups in me today, and back still crispy from our date with Linda yesterday. Chopped each round in half (25-20-15-10-5), finished in 19:21. Thanks to Jake and Tye for some on-the-fly coaching of the buttterfly pullup, I almost (but not quite) have that motor skill down.