Thursday, 26 July, 2012

Posted by Mandee on July 25, 2012   |   20 Comments


250 Meter row

2 Rounds:

3 Kettlebell Deadlifts

3 Kettlebell Sumo deadlift high pull

3 Kettlebell swings

3 Kettlebell Goblet squats

3 Kettlebell Push ups



Clean 3-3-3-3-3-3-3 reps

Aja Barto 185-225-245-255-265-275-290lbs(f).
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WOD Demo with Aja Barto – video [wmv] [mov] [HD mov]

20 responses to “Thursday, 26 July, 2012”

  1. Daniel Stearns says:


  2. steve price says:

    That’s a Bad Man!!

  3. Eric says:


  4. Mandee says:

    Daniel you stole my post…I was going to say
    DEAN!!!!!!! 🙂

  5. Kerri says:

    Or…. Is it Lucas Parker?? 🙂

  6. Tasha W says:

    Mean Dean!!!

    • Slade says:

      The Dean of Mean! 🙂

      • Tasha W says:

        Haha! Exactly! Missing CFHSV this week. Hubby has been on travel and next week I’ll be down at Rucker. Hoping to make it in tomorrow for a fix – two weeks away is too long!!

  7. Marisa says:

    Squat cleans: 85-95-105-115-120-125x-125×1

  8. meag says:

    10# PR today, despite sore hamstrings =]

  9. AP says:

    Swim wod is back tomorrow!
    Date: Friday 7/27/2012
    Time: 0600 (Lane ropes in pool in at 0600, plan on starting wod no later than 0615.)
    Place: Lily Flagg Pool

    0600 CF Sea Anemone Water WOD
    Warm-up: 400m (Athlete Choice of stroke, drill, distance breakdown, i.e., 400 straight, 4×100, 8×50 etc.)
    A. 8 Rounds for Time of:
    5 Push-ups
    10 Sit-ups
    15 Air Squats
    150m Swim
    Rest 4-5 minutes then
    B. 10 x 25m “pop-out” sprints (Sets 1-5 every 80 seconds, sets 6-10 every 60 seconds)
    Cool down: 200m (Athlete choice)

    Scale option 1: Scale total rounds to 4; swim distance rx’d
    Scale option 2: Scale swim distance to 75m; rounds rx’d
    Scale option 3: Scale swim distance to 50m; rounds rx’d

  10. steve price says:

    3 rep t-n-g squat cleans: 205#

  11. Mandee says:

    Squat cleans
    …frustrating day

  12. Mac says:


  13. Larry says:

    Enjoy swim wod tomorrow! Wish I could join in. I’m in Aberdeen testing for the next few weeks.

  14. Eric says:

    Figure this out I can Front Squat 295
    Power Clean 285
    and yet

    Today 205X3 Squat cleans

    Bad rack, bad pull, bad form equals bad WOD! UGH plus it was HOT!

  15. Daniel Stearns says:


  16. Dean M says:



  17. Jamie not Jaime is full of muscle says: