Sunday, 9 October, 2011

Posted by Mandee on October 8, 2011   |   4 Comments


3 rds for time of:
20 Sit-Ups (Ab-mat anchored)
15 KettleBell Swings (1.5pd/1pd)
10 Body Weight Deadlifts (females 80% BW)
5 KettleBell Goblet Squats (1.5pd/1pd)

60 meter sprint




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


The Point of Explosion” with¬†Coach Mike Burgener,¬†CrossFit Journalpreview video [wmv] [mov]

Fight Gone Bad Rowing Strategy” with Angela Hart – video [wmv] [mov]

4 responses to “Sunday, 9 October, 2011”

  1. Tracey says:

    Ran along side the Army ten miler (illegal) for a few miles. D.C. Is so beautiful….everyone runs here.

  2. Josh Kennedy says:

    Did the WODs from an ‘undisclosed location’ [watched an interview with former Veep Dick Cheney, the term struck me].

    4pm WOD: 9min 26sec. SU were un-anchored, no abmat; used 55# DB vs. KB, 185# DL. All barefoot/VFF

    Annie: had to sub 12″ box jumps since I forgot a jump rope, SU were again un-anchored. 10min 16sec, all barefoot/VFF

  3. Dennis says:

    My hat goes off to every athlete today that conducted the 4pm WOD. I saw more intensity out of some of you than I have ever seen over the last year and half I have been here. Great Job.

    Benchmarks class was awesome as well. Two new ANNIE leaders and all participants that did it as RXd made the leaderboard. Great work, it’s all in the transition.
    Train Hard, Train Smart, Train to Survive! Coach DB Out