Wednesday, 06 July, 2011

Posted by Mandee on July 5, 2011   |   21 Comments


10 minutes of hip and shoulder mobility followed by 3 minutes of the following: 6 push-ups, 6 PVC front squats, 6 ring rows.



Three rounds for time of:
135 pound Front squat, 12 reps
12 Burpee pull-ups

Post time to comments.



Spend 5 minutes with a lacrosse ball to the upper back


CrossFit Endurance: Programming for Military Athletes” with¬†John McBrien,¬†CrossFit Journal preview video [wmv] [mov]


Be sure to check out our July Newsletter for important updates this month. Including our new yoga and powerlifting classes!

21 responses to “Wednesday, 06 July, 2011”

  1. Courtney Meyers says:

    Been on vacation…
    this wod is gonna bust my ass…
    all that to say…
    awesome pic.

  2. like a horse's skeleton in tube socks says:

    Scaled @ 115

    Nyquil. Good for nighttime sniffling, sneezing, coughing, aching, fever, best sleep you ever got with a cold medicine. Bad for the first thing you do in the morning after the best sleep you ever got with a cold medicine is a kick you in the gut, lung burning, don’t stop moving , choke hold front squat, burpee pullup CF metcon wod at 0600.

  3. Justin says:

    5:39 rx’d
    Quite a bit tougher than I expected.

  4. Casey says:

    Hey everyone!

    I am part of a local running team “The Dixie Daredevils”, who have dedicated their volunteer time since Feb to raise $15,000 for the American Cancer Society (among other volunteer efforts with tornado clean up, local coaching and race assistance). These donations raised for the ACS will guarantee us entry into the 197 mile Hood to Coast Relay race in Portland Oregon.

    This Sat we are teamming up with the local Hashers to put on a Pub Run to help raise our last $900!!!! Yay!

    Here are the details if you are interested. I know at least 35 people will be attending the event Hope to see some of you there!:

    We will be running at least part of the trail in the dark so bring a flashlight and a whistle, so you can be both seen and heard. This is pub run not a crawl… we will be covering some distance (< 4 miles). Trail features a water crossing, so old shoes are recommend, as are a change of clothes/shoes for the end. Trail will be from point A to B so if you want your shoes/clothes to be handy at the end, get there early to get your stuff on the hash wagon.

    Final Details:
    When: Saturday, July 9th, 2011 @ 7pm
    Start Location: Lone Goose Parking Lot (Big gravel parking lot at SW corner of Cleveland Ave &
    Meridian St, near Furniture Factory bar)
    Theme: Daredevils (get out those Evel Knievel costumes you've been hiding!) I will be wearing my Dixie Daredevil shirt and devil horns:-)
    Cost: $20
    Route: A to B (Point B is less than a mile from the start, total trail length is under 4 miles)
    Start Time: 7pm (try to be early, hare will be away not long after 7pm)
    On After: Whim of the Pack (probably a pub downtown)
    Details: Bring extra cash for grub or if you'reespecially thirsty, Rocket iron patches will be available, and DD's will be selling t-shirts, Donations to the DD's cause is also encouraged!
    Mis-directions: 565 to Pratt/Washington Ave, east on Pratt, right on
    Meridian St. Parking lot will be on right.
    Need Additional info?
    Web Site:http://www.rocketshitty.com
    Dixie Daredevil's Blog Page:http://journeytothehood.blogspot.com

  5. Casey says:

    Oh…and there will be 3 bar stops during the run

  6. Brian says:

    12:45 — I have a serious LOVE/HATE relationship with Crossfit

  7. There is no GO HEAVY today.

  8. Robb says:

    6:50 scaled to 105#

  9. Patrick says:

    Rx 7:35

  10. Lesha says:

    7:07 (?) scaled with regular burpees and ring-rows. Front squat rx’d. I would have liked to have tried rx’d, but I can’t reach the pull-up bar without a step… Still a great WOD!

  11. Robert S. says:

    Made up the “Filthy Fifty” today.

    31:40 rx’d.

    Not a PR. Ketogenic diet is still roughing me up on anything past 15 minutes. I had a great pace going until I hit the back extensions, then I just fell apart. No gas in the tank at all.

  12. Rich C. says:

    Made up the Filthy Fifty with Robert today.
    39:00 scaled to single unders.

  13. Tasha W says:

    9:32, scaled the weight on the squats but burpee pull-ups Rx’d. Holy moly…. my little 5’1 self jumping and grasping that bar… I just wish I could see it on video. My hands are shredded. But, I did it! Good coaching today, T!

  14. Kerri says:

    Not quite strong enough in my upper body to do legit burpee, jumping into pull-up…. But, this was a real gasser of a WOD!

  15. Josh McGuire says:

    5:35 rx

  16. Mac says:

    7:29 rx’d