Tuesday, 11 May, 2010

Posted by Mandee on May 11, 2010   |   18 Comments

Run, Rope Climb, Ring Dip Team Races:

Two five-person teams head out on an 800m run. Once they return, team 1 cycles through each member to complete 100 ring dips. Team 2 cycles through each member to complete 10 rope climbs. No athlete can skip a turn. If an athlete fails to successfully climb the rope, 2 extra climbs are added to the teams total. If an athlete fails to get a single dip on his or her turn, 10 extra dips are added to the teams total.

The first team done wins. Switch exercises and repeat for 30 minutes. The team with the most wins at the end of the 30 minute time limit wins.

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18 responses to “Tuesday, 11 May, 2010”

  1. Tasha W says:

    Once again, rope climbs on a rest day WOD! AGGHH! I guess I just need to add pants to the growing list of things to pack in my bag every “rest day.” Hopefully I can get home and get back in time to make this one – looks fun (without thighburn, of course!0 🙂

    • Emily D. says:

      never take the long socks out of the gym bag woman! 🙂

      I brought pants and long shorts….if it is hot I am throwing on the long shorts with long socks.

    • Tasha W says:

      Umm… long socks aren’t enough for my shorts (unless they’re thigh highs!) Last time I had socks and my thighs were still burnt UP! Like ya said–either pants or long shorts with socks. Hopefully I can make it home and back. If not, I’ll have to go for a run! 🙂

    • klowe says:

      Em. You want the nitrile coated garden gloves. About 5 bucks a pair at any Big box home store. Get the tight fitting ones. They grip the rope like white on rice.

      if your gloves are slipping all over your hands then you will get blisters just the same as without them.

  2. Zak says:

    Thought I’d start posting again. This is week 2 in Afghanistan and I just got over a 3 day stomach virus.

    Front Squat 5×1 @ 295,295,300,300,300
    Press 5×5 @ 175
    Strict Ring Dips 3×15

    As many rounds as possible in 8 minutes:
    3 Deadlifts 315 lbs
    5 50 lbs Dumbbell Box Jumps 24″

    5 rounds

    I had to use an 18″ box due to the fact that the 24″ side was waaaay too narrow to trust with the addition of 50 pound dumbells.

    Congratulations to Russell and Katherine on the new baby!

    • Brad says:

      yeah i know zak i started doing crossfit football. I did this wod yeasterday. I was using 40lbs dumbells on a 24″ box. The wod ended with me on my fith round missing the box going to the er and getting ten stiches in my shin. Hope everything is going well for you guys. Be safe. And i lost your gamertag so your going to have to give it to me again

    • klowe says:

      I saw that WOD. 24″ Box Jumps with 100lbs? friggin’ kidding me? I’ll pass. weighted vest sure but dumb bells just seems dumb.

      that being said. You guys are friggin studs for trying it. Brad. I hope you heal soon.

      Now someone PLEASE fix the plyo boxes before someone (CFHSV) gets sued….or even worse someone gets a nasty MRSA infection.

      There really is no excuse for this to keep happening.

    • Zak says:

      That sucks man. You should post your times and weights on here once you get back to the gym. My gamer tag is: Turdicus Sr

  3. Barry S says:

    Today was hot…you’re shocked, I know.
    How can weather.com say “Temperature = 106; Feels Like 101”

    100 double unders
    3 rounds of 10 burpees & 10 thrusters (95# for me)
    100 double unders

    27:40…on the ending du’s did the first 10, then finished w/90 regular due to time constraints.

    Actually linked some du’s in the first round! woohoo!

  4. tracey says:


  5. Jake Naumcheff says:

    Did the team WOD with the 6 A.M. class this morning, enjoyed working out with everyone. It’s been a while. Decided to make up the CFT today at lunch.

    Total- 865

    Back squat went down 20# but with all the issues I’v been having with my knee I’m happy it’s only gone down that much. SP stayed the same. PR’d by 20# on my DL, I’m pretty sure I could have gone up 10-20# more but I wanted to stick to the 3 lift rule you guys used on Saturday.

  6. z says:

    3-1 win in team WOD with Kyle, Mandee and Lesha. Did 1600, 1200, 800, 400 WOD at lunch.

    • Larry Lowe says:

      what were your splits?

    • z says:

      didnt have a watch so just went as hard as possible and estimated 2 min rest times. It felt slightly faster then we went this morning. I think our first 800 split this am was 3:10.

    • LeshaS says:

      Thanks, team, for not making me feel too bad for bring up the caboose. I had to pull over 2-3 times to cough up some of that Irish phlegm I brought home. ugh. Go Team Z!

  7. Robert S. says:

    Made up CFT today at work.

    BS: 275-287-303 (18#pr)
    SP: 127-132(f)-132(f)
    DL: 335-345 (pr)- 225 form work.


    Very happy with the squats today. Squats have been getting much better for me. The DL was a pr, but it looked horrible so I took the pr and worked on form after that.

  8. Emily D. says:

    Fun WOD but dang……I didn’t do that well. I have been babying my ankle for like. 6 weeks now so I thought I could handle tonight….uhhhh…nope! Running was horrible and rope climbs just were not happening…got 2/3 the way up and my ankle was hurting so bad…..slid down…..boo hiss.

    Think I may need to get this thing looked at…..swollen bad…..blech.

    Just in time for warrior dash 🙁

  9. Tasha W says:

    Just realized I forgot to post last night. 3 mile run in my neighborhood – right at 30 minutes. For whatever reason (“no pants” aside, haha), I just wasn’t feeling like being around a bunch of folks so was pretty much a good day to put some headphones on and take a run by myself (weird day at work). I had a lot to do last night, so was a good night to be close to the house, I guess. Rest day on Wed, so will see you guys Thursday – I’ll be nice and sweaty for Ladies’ Night! 😉