Wednesday, 18 July, 2012

Posted by Mandee on July 17, 2012   |   17 Comments


100 Single unders

3 Rounds:

8 Unbroken wall ball shots

4 Pull up ring rows

2 Forward rolls



Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

Post time to comments.



A. Jerk – Build to a heavy single in 10 minutes

B1. Push Press 4 x 2-3 reps @21×1; Rest 2:30

B2. Weighted Pull up 4 x 6-8 reps @30×0; Rest 2:30

C. Ring L-sit hold 3 x AMSAP; Rest 1:00


Three Aussie Trainers” with Doug Armstrong, Brett Fforde and Drummond Williamson, CrossFit Journal preview video [wmv] [mov]

WOD Demo with CrossFit Hampton Roads – video [wmv] [mov] [HD mov]

17 responses to “Wednesday, 18 July, 2012”

  1. Stacey says:


    Looking hot!!!! And stronger than ever!!!!


  2. Tracey says:

    HOTNESS! On those bars.

  3. Marisa says:

    Tracy!!! And John! Looking good!

  4. AP says:

    20:40 (Parallette HSPUs w/ a 45 and abmat underneath)

  5. Justin says:

    16:20 scaled to 2x singles

  6. Tasha W says:

    Great pic – you both look strong! Tracy, you are one CFHSV superstar, girl!! Love it!!!

  7. Larry Lowe says:

    19:40 RX

    As always, I’m not as fit as I think I am. I thought I could finish this in a better time. MBC were the worst part for me. Awesome job AP scaling up on the HSPU.

  8. Erin B says:

    Looking strong Tracy!

  9. Slade says:

    Nice Tracy! You’re a brave woman to get on that bar with Big John swinging beside ya! He could pull the building down!!! 😉

  10. Clair Lee says:

    24:44, scaled DUs to 20 a round. Great picture Tracy! Thanks for the great coaching Tracey!

  11. AJ says:

    Great picture! Looking hot to TROT 🙂

  12. Jane says:

    24:30 rx’d (I think). I spent just about as much time on the DU as everything else combined. One day I’ll be good at DU…one day… 🙂

  13. Marisa says:

    I had a hard time with this one. Double unders sucked, med ball cleans took forever and my hands are so ripped up from Monday that pull ups were super slow. At the cut off I had 6 more handstand push ups to go (I scaled them with abmats).

  14. Mandee says:

    Did this one at the beach with Nathaniel. Only 1 medball in the hotel gym and it was 25# so we both scaled up. Had to take turns on pull ups, med ball cleans, and HSPU.
    Also a good reminder today to always take your jump rope with you! Mine was about a foot too short for me, and nathaniel’s was the same length as mine! I’m not sure how he did them at all!
    Still a good WOD though!

  15. Daniel Stearns says:

    18:08 rx’d. Those med ball cleans were BRUTAL!

  16. ashkan isfahani says:

    24:37 rx’d
    med ball cleans…

  17. Kerri says:

    What’s happened to our 1630 class? We have been ‘only’ 8 deep the last 2 days….. What’s up with that?
    Ready for a revival , y’all…..