Thursday, 20 October, 2011

Posted by Mandee on October 19, 2011   |   16 Comments


100m jog, 10 air squats, 100m jog, 10 push-ups, 100m jog, 10 sit-ups, 100m jog, 10 pull-ups



Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

Peter Egyed 24:14, Kim Malz 33:15.
Post time to comments.



5 minutes 0f a instructor led Yoga stretch


Coaching the Muscle-up” with Jeff TuckerCrossFit Journal preview video [wmv] [mov]

“The Kipping Pull-up” with Nadia Shatila by Again Faster Equipment – video [wmv] [mov]

16 responses to “Thursday, 20 October, 2011”

  1. Tasha W says:

    Emily!! Those argyle socks…. You mean BUSINESS, girl!!! Love it!

    • Drew Bush says:

      Those socks are give the KB the business! That KB doesn’t want anything to do with them!

    • Emily D. says:

      The ONE time I forget my workout socks and my picture gets taken 😉

      it was too cold to go barefoot!

  2. Tracy Roberts says:

    My Emily!!!

  3. stacey says:

    EMILY!! get it girl

  4. Tracey says:

    Emily!!!! GET THAT SWING ON….. I can’t wait to do this wod! Then I need some coaching on snatch…..hips are MUTED! Video proves it and makes everyone ( Russell, Jake, Dennis, Josh Everett etc…) all correct! I hate when that happens. Now im on a mission.

  5. Tracey says:

    OMgosh! The socks! Girl they make Lulu socks you know? I Love it.

  6. ErinB says:

    Nice job today, Emily! You show that KB who’s boss!

  7. RyanP says:

    35:48 rx

  8. Slade White says:

    Ok Paleo People! So who is coming to Steven’s party tonight? You? Or you? How about you in the back? Although Surin’s Crab Angels aren’t challenge appropriate (so good…), their Tiger Cry Steak is da bomb! Fo Shizzel.

    It’s not too late to come. Fire an email to Jane and let her know. jane.brooks@gmail.com

    7:15 pm at Surin

    Oh, and I promise not to order the gigantic brownie this time…..this time!

    • Tracey Rauer says:

      ok good! that was nasty spray whip topping…I’M POSITIVE!

      I wish I could go tonight but Scott is on travel. I wish Steven the best of luck with his Army career and crossfit.

      Come back to visit us! 🙂

  9. Larry Lowe says:

    34:57 rx


    Enjoyed this workout!

  10. Josh Kennedy says:

    Couldn’t make the 0600 session, did this one at 1130. Rx’ed in 37:01, ran it all in my Vibram Five Fingers. Feet sore by the end! I am calling this WOD the 4k run from hell. Thanks to Coach Simmons for the real-tiem feedback, and to Tracey/Daniel/Zac for hanging through it.

  11. Needs Motivation says:

    Been missing the 0600 crew and CrossFit workouts. Hope to be there in the a.m.

  12. Tasha W says:

    41:50 Rx. Thanks, Tracey, for letting us finish! Fun class at 4:30!