Wednesday, 28 September, 2011

Posted by Mandee on September 27, 2011   |   13 Comments


 Spend 5 mintues BEFORE class and the first 5 minutes of class on a generic warm-up. Row/Run, light squat cleans, shoulder presses, etc…



Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups

Rob Orlando 28:59, Kristan Clever 39:33 (as Rx’d), Rebecca Voigt 46:21 (as Rx’d), Katie Hogan 70:20 (as Rx’d).
Post time to comments.


 Spend as much class time left rolling out with a foam roller to the lats, quads, and lower back


A. Push-jerk; Rest 2:30 x 4

B1: Barbell bent over row 5 x 12 @2121; Rest 10 seconds

B2: Ring push-ups amrap -2 x 5 @1111; Rest 30 seconds

C: For time – 1-5 Chest to bar pull-up ladder x 5

WOD Demo with Rob Orlando – video [wmv] [mov]

13 responses to “Wednesday, 28 September, 2011”

  1. Larry says:

    I did this workout on Saturday and cut all of the reps in half. Finished in 23:08. I was able to do most of the movement unbroken at those reps. I’d advise scaling to half reps. Grip, forearms, and shoulders were toast. Enjoy!

  2. AP says:

    Weight Rx’d, scaled reps down by half, scaled up on HSPUs with two 25# bumpers on each side.

    Good suggestion Larry, my shoulders are still on fire.

  3. Brian says:

    32:44 – 30# DB and 135# cleans – scaled to 1/2 reps after the first round.

  4. Dennis says:

    Got to rock this WOD under Tracey’s eye and the sparky and fun filled 7am class. I love just being able to come in and WOD with the gang. Way to dig deep and show respect on this HERO WOD 7am gang.
    As RXd = 34:53. Been feeling a little sorry lately so I tried to push it today for a fellow Ranger Buddy.
    RIP and thanks for your Service Santiago!

  5. John says:

    41:43 RXd tough wod. Main sight does do a good job on Hero Wods.

  6. Clair says:

    32:06- 20# DB, 55# cleans, scaled reps to half and HSPUs with bumpers on side and AB mat. PR- First WOD not scaling pull-ups!!!! 🙂 Thanks for the coaching Tracey!

  7. Slade White says:

    Sup my Cross Fit Peeps. It’s not too late to come out tonight for some fun at the Brickhouse. 7ish. DO IT!!!! 🙂

  8. Robert S. says:

    The lunch class brought their A-game today. Everyone pushed hard to honor a fallen warrior. It was very motivating to watch!

    49:05 as rx’d

    God speed SGT Santiago. RLTW!

  9. Tracey Rauer says:

    Great job everyone! Robert way to dig deep, going solo on this wod. I was not into anything formal or long today…sorry I wasn’t a good training partner.

    I will wear a new Lulu item to cheer me up! JUST KIDDING.

    • LULU-Cha-Ching says:

      Speaking of lulu we found a showroom in Sarasota Florida for Carrole while on our short vacation at Siesta Key. The quality looks like its there however so was the price! She picked up three yoga outfits and a jacket. Thank goodness for R&D disc. 🙂

  10. Mac says:

    I did everything as prescribed, but was not finished at the 40 min cutoff. 5 + 46. very hard and for a good reason.