Saturday, 24 September, 2011

Posted by Mandee on September 23, 2011   |   14 Comments


For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

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14 responses to “Saturday, 24 September, 2011”

  1. Eric Hedges says:

    We doing Lynn tomorrow?

    • Dennis says:

      Yes we will be performing “LYNNE” tomorrow Eric for the Benchmark/Leaderboard.

      I know you will be coming to get some and show us that you will Dominate on your Date with LYNNE. Look forward to seeing you tomorrow.

  2. ErinB says:

    Thanks for the great coaching this morning, Dennis!

    • Dennis says:

      Erin you are very welcome and very worthy. You are the prime example of consistency. Keep up the great work. Propulsion not only at work, but with the Barbell:)

  3. Tracey Rauer says:

    Good luck Jake and Bryant! I know you will do your best in S.C.!

  4. Robert S. says:

    “Heavy Lynne”

    5 rounds for max reps:
    200# Bench press/Strict pull ups



  5. Dennis says:

    Very proud of Tracey getting more Muscle-Ups today.

    I am also stoked at everyone’s performance, especially how everyone worked the Muscle-Up progressions so hard during the WOD. Keep up that work and you will nail one.

    Congrats to all our new CF 101 graduates. We all look forward to WODing with you.

    Train Hard, Train Smart, Train to Survive! Coach DB Out

  6. Jamie Flynt says:

    Thanks Coach DB for pushing us through today. Tough WOD. Good luck Jake and Bryant!

  7. Robert S. says:

    Great seeing everyone graduate from the 101 today!

    Thanks to everyone who joined me for the cooking workshop, I hope it helps you in the paleo challenge next month.

  8. Don says:

    Thanks to Dennis for a challenging WOD after a long wor week of missing out. Thanks to Robert for the great pointers on how to cook and eat healthy meals. I plan to sign up and participate in the paleo challenge. May the Good Lord bless all my CF brethren!!

  9. Brady says:

    Awesome cooking class as usual! Thanks Robert

  10. Crossfit LARRY says:

    Crossfit Sep242011 santiago half
    Home gym – half of main site
    7 rounds:
    9 hang squat clean @ 40 lb dbs (rx was 35lbs)
    9 pullups
    5 power clean @ 135lbs
    5 handstand pushups
    1:36, 2:44, 3:12, 3:39, 3:54, 4:15, 3:46
    Jake could write a dissertation about power output. Half reps was perfect for me. Im in DC all next week. See you all in a week.