Thursday, 22 December, 2011

Posted by Mandee on December 21, 2011   |   13 Comments


Complete 1 minute of work at each station accumulating as many reps as possible in the time period. Rest 30 seconds between stations.

Station 1: Rope climb 15′

Station 2: Squat Clean 135/95#

Station 3: Toes to Bar

Station 4: Handstand push-ups

Station5: Pistols


Post total number of reps accumulated to comments.


A CrossFit Comeback From Cancer” with Chad Hamilton, CrossFit Journal preview video [wmv] [mov]

“The Butt Test” by Again Faster Equipment – video [wmv] [mov]


13 responses to “Thursday, 22 December, 2011”

  1. Jane says:

    Get it 7am! You can feel the intensity in this pic! 🙂

  2. AP says:

    Advanced Total: 61 (4,22,8,12,15)

    This was fun, looking forward to the throwdown.

  3. DaveC says:

    Hate that I’m missing all these evaluation WODs. But vacation is a dirty job–and someone’s got to do it. I’ll be so fat and lazy by the time I get back in the gym I shouldn’t even think about this throwdown thing. 🙂

  4. Larry Lowe says:

    Joe Ritch is giving us a gun show in this photo!

    rope climbs = 4
    TTB = 19
    squat clean = 8
    HSPU = 11
    Pistols = 5
    = 47

    I see myself zeroing in on the Intermediate Category. Great job in 0600 this morning!

  5. Ben says:

    pistols, LOL

  6. Mandee says:

    Hi guys! Remember that the WOD posted is the advanced level. There are different movements for Intermediate, Advanced/Beginner, and Beginner so don’t worry if you don’t have some of the skills listed. Great job to all the morning classes! Hope many more of you can make it in today to give this WOD a shot!

  7. Carson says:

    Hate I missed today’s prep WOD. Can’t wait for the throwdown!

  8. Brady says:

    Intermediate WOD:
    Rope Climb – 2
    T2B – 13
    Squat Cleans 115# – 11
    KBS 24kb – 20

    TOTAL = 46

    I liked this WOD alot better than the other 2. But My Intermediate ranking could go down if my pullups do not improve greatly.

  9. Eric Hedges says:

    I think I am zoning in on Advance Beginner.
    Box Jumps 27 reps
    Air Squats 39 reps
    Sit ups 35 reps
    Power Cleans 95# 22 reps
    Total 123

  10. Robert S. says:

    Backsquat @ 90% of 5rm
    close grip bench-press 1,1,1,1,1

    AMRAP in 10 minutes
    5 Shoulder to Overhead, 185#
    7 KB Swings, 32kg
    9 Push-ups

    Close grip bench=215,225,245,225,230

    AMRAP= 3+2

    I did rack jerks for the shoulder to overhead.