Thursday, 29 December, 2011

Posted by Mandee on December 28, 2011   |   5 Comments


“Affiliate Throwdown WOD 4”

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.


Proper Bench Technique” with Shane Sweatt and Laura Phelps-SweattCrossFit Journal preview video [wmv] [mov]

“Growing Up With A Firebreather” with Mark Amundson – video [wmv] [mov]

5 responses to “Thursday, 29 December, 2011”

  1. AP says:

    5; 23; 7; 14; 16
    Total Reps: 65

    Very surprised I improved score from last week. Maybe the secret is purging you large and small intestine for 24 hours, then living off pedialyte, sprite, saltines and chicken soup…

  2. Carson says:

    124 on Adv/Beg workout.
    I think my individual scores were 21 box jumps, 40 squats, 38 sit-ups and 25 power cleans (65#).
    Good place to set the bar, I think. 🙂

  3. Larry Lowe says:

    Trying to get rid of head cold…

    If anyone is looking for a fun party for New Years, check out the party that the Downtown Forty-Seven is throwing at the Round House Depot.


    Many of you have attended in the past and had a good time. This year should be just as fun.

  4. Will Blankenship says:

    43 Intermediate

    Had to use 135 on squat cleans insead of the prescribed 115… somebody shoplifted my damn bar setup. Probably would have been a +5 easy.

    Wasn’t out to break any records today. Still in welcome-back mode… compounded with holiday mode.

    Good day though. Fun time… remembered today why I love this isht.

  5. Josh Kennedy says:

    2+16+7+13+22 = 60
    Thanks to Shawn Kent for grading, and I hope Robert recovers his voice!
    Stuck around to establish a benchmark for “Kelly”: 24:36. That one sucks…