Tuesday, January 29 2013

Posted by Mandee on January 28, 2013   |   18 Comments



A. Weakness Work Training: Alternating EMOM for 16 minutes

Athlete makes 2 choices based on greatest weaknesses and alternates choice on even and odd minutes

1 rope climb

6 pistols (3 each leg)

2 squat cleans

2 squat snatch

2 muscle ups

3-5 ring dips

10m handstand walk

2-4 HSPU, any kind

B. Complete the following for time:

10-9-8-7-6-5-4-3-2-1 reps of:



box jumps 24″/20″

18 responses to “Tuesday, January 29 2013”

  1. Adam says:

    Yeah, all-star lineup!! Anna, Jamie, Matthew, and Sonia, working hard.

  2. Tracey says:

    Fun wod!!!! Hit it hard CFHSV!

  3. Brady says:

    Good WOD this morning 0600!
    Scaled 15:10

    Work on HSPU and pistols…at least the HSPU are getting better, and pistols I think I need more balance and flexibility work,

  4. Joe L says:

    Worked on MU’s and Handstand Walk but mostly MU’s.

    13:43 Rx’d

  5. Brian Strickland says:

    I had a wonderful time last night celebrating my 3 year anniversary as a member of CFHSV last night under the watchful of of OkieDB. There is no doubt that crossfit has been a life changing experience.

    • OkieDB says:

      That is awesome Brian. We are very thankful and pleased for your loyalty, dedication, and your pursuit for wellness and elite fitness CFHSV style. Train Hard, Train Smart, Train to Survive!

  6. Larry says:

    Home gym during lunch

    A. 3 strict ring dips/5 goblet squats w/ kb

    B. 11:32

  7. Mac says:

    still at Reston CF

    did the 12.5 work out: 100# thrusters & chest2bar rounds adding 3

    91 rx – 9 pr from last years open…still not very fun though

  8. Nathaniel says:

    8:11 rx

    I underestimated the T2B. Lucky for me that John Hand was there to get me going again after some early frustration.

  9. Justin says:

    8:21 rx’d

  10. Eric Hedges says:

    12:35 rx’d
    I hate burpees! Even more than toes to bar.

  11. Katie G says:

    Sonia! Matt! Jaime!

  12. Adam says:

    11:37 RX

  13. Kerri says:

    14:22 Rx’ed.
    T2B were one by one, but after class TRob gave me some pointers, and I linked 4 just like that-wardrobe malfunction AND shoeless!
    Thanks girl!