Saturday, 28 July, 2012

Posted by Mandee on July 27, 2012   |   12 Comments


500 Meter row or 400 Meter run

3 Rounds:

3 Second DB plank hold

DB row each arm

2 DB squat clean

Rest 30 seconds



A. Bench Press 5 x 3 reps; Rest 3-5:00

B. For time:

500 Meter row

3 Rounds of Cindy

400 Meter run

3 Rounds of Cindy

500 Meter row


Headed to the Olympics: Erin Cafaro” by¬†Again Faster Equipment,CrossFit Journal¬†preview video [wmv] [mov]

12 responses to “Saturday, 28 July, 2012”

  1. Tracey says:

    Ninja Justin!!!!!!!!!

  2. Tracey says:

    front squat 10×3 2 136#
    bench press 115#x3

    wod: 16:45

    Great coaching by Dennis! I am coming back slowly with the shoulder:) It feels good.

  3. Josh Kennedy says:

    Finally got back into the box, the past week been rough at work.
    A: 225
    B: 15:47 scaled up to false-grip strict ring pullups, elevated pushups (20″ box) and goblet squat 1pd

    PM WOD will be mowing lawns….

  4. AP says:

    A. 175
    B. *13:34 Rx’d *Scaled up

    Awesome programming from Dennis today. I absolutely love the combo of strength and metcon. Hope to see more of this style.
    Also great job to all the coaches today, 0900 was huge and y’all kept it organized, structured, clean and motivating! Well done!

    • AP says:

      Correction, I got *14:34 scaled up. I blame wod-brain, thought I had 14:34, but looked at the board before I left and it said 13 and put that in my journal. Ooopsie.

  5. Eric says:

    Scaled to 2 rounds 12:00

  6. Nathaniel says:

    A. 185. 185, 205, 215, 215

    B. 13:50 rx, scaled up

  7. Bradley F says:

    195# Got 200 once

    WOD – 15:14 Rx’d

  8. Ben L says:

    A. 160#
    B. 12:10
    Legs gave out on the final row. Thanks Dennis for the push to get sub-12!

  9. Kerri says:

    A) 120
    B) 16:38 rx’ed

    Great organization and coaching from an unexpectedly large AM class of firebreathers!!!

    Great job!

  10. Dean M says:

    225, 225, 225, 225, 230, 235

    Scaled Up 20:08. I think I threw a 4th round in there on the first set of ring
    p-u’s, incline push ups, and goblet squats….oops.