Thursday, 15 December, 2011

Posted by Mandee on December 14, 2011   |   10 Comments


250 Meter Row

3 Rounds

P1: Single-unders/Double-unders

P2: 3 Wall walks + 5 Pull-ups/Ring rows




4 Rounds for time of:

500 Meter Row

3 Handstand Push Ups

21 Box Jumps 24/20″

3 Muscle-ups

Post time to comments.


“Polishing Your Diamond” from CrossFit IoTA (UT).

“Even Coaches Need Coaches” from CrossFit Verve (CO).

10 responses to “Thursday, 15 December, 2011”

  1. Larry Lowe says:

    19:06 Rx

    Nice programming!

  2. Tasha W says:

    This WOD looks awesome! Missing CF this week. So ready for my hubby to return today, aghhh! I’ve been doing what like to call “Research Park WODs” – I run the two mile loop of Explorer/Discovery at a very fast pace and then do pushups, squats, or whatever I’m feeling in my office parking lot. I think the folks here think I’m crazy – but it’s the only time I have to do it & I guess it’s better than nothing!

  3. Tye says:

    14:20 RX’d
    Stopping at the top of the box to show control slows things down considerably, but good to practice for comps.

  4. Jane says:

    1rd rx’d! + 1 rd+500, 24 reps scaled @ 25 min cutoff. First time doing legit HSPU (not Kipping) and MU in a wod! I only lasted 1 rd and got about 1 more HSPU and MU until I started to scale them. Still happy with the progress! I really think the extra skill work at powerlifting has helped with these! Thanks Tracey for the coaching!

  5. AP says:

    Rx’d 17:24
    A big FU to Jimmy Dean, Twizzlers, Pepsi and Lean Pizza Pockets. Gawd I feel like doo doo.

  6. Will Blankenship says:

    26:47 scaled

    I just don’t have good HSPU strength. They completely fell apart after the 1st round. Of course, my shoulder press PR is only 165 at 210 bodyweight, so suck-ass HSPU’s shouldn’t be a surprise.

    The box jumps sucked pretty hard.

    The muscle-ups aren’t happening for me. Been away from them for too long. Technique has gone down the drain. Got to practice. 6 chest to bars and 6 ring dips, witout a doubt, suck worse than 1 muscle-up.

  7. Clair says:

    23:38, Scaled MU’s with 9 COVP’s and 9 bench dips. Awesome workout!

  8. Josh Kennedy says:

    20:36, scaled. Almost got those MU, had to do a bit of jumping into them today. Working OHS afterwards, managed 5×5 at 145#