Warm up:
2 rounds
200m run
6 burpees
*review and practice all movements in WOD*
WOD:
For time:
25 walking lunge steps
20 pull ups
50 box jumps 20″
20 double unders
25 ring dips
20 KTE
30 KBS 32kg/24kg
30 sit ups
20 DB hang squat cleans, 35#/25#
25 back extensions
30 WBS 20#/14#
3 rope climb accents 15′
WOD Demo withย Chris Speallerย – video [wmv] [mov] [HD mov]
Extended Workout Footage – video [wmv] [mov] [HD mov]
From the Vault:
WOD Demo,ย July 12th, 2007ย – video [wmv] [mov]
Powerlifting:
A. Spend 20minutes finding a 1RM high bar back squat
B. Spend 20minutes finding a 1RM weighted pull up
C. 1 x max reps strict pull ups
REMINDER! Upcoming events this weekend at CFHSV!!
Saturday, 9am: Barbells for Boobs “Amazing Grace”! Preregister online and sign up on MBO!!
Sunday, 1pm: Kettlebell workshop with coach Dennis Berry! Sign up on MBO!!
Oh is that it? I thought we were going to do everything.
Haha!! You’re funny Adam ๐
No heavy strength. So it’s all good.
Haha! 3 hot CFHSV dudes swinging a 2POOD! Your welcome Tony Z;)
If only they had 2Pood shorts , I’d imagine it would feel easier. Honestly 2 pood has calve sleeves that protect the legs on rope climbs. I think it’s a smart investment for this wod.
Are these dumbell squat cleans? or is that supposed to be 135#?
35# DB HSC
Rx’d 14:46
0600 brought it today, vets and the newbies ๐
Great time, I cant even wrap my mind around doing this WOD that fast, scaled or Rx’d
Awesome time!
Or is that the bar but lighter?
30:06, man that was HARD.
Rx: 16:21
Also, John and I are heading to a competition November 10, 2012 in Clarksville, Tn. It is for a good cause and should be a blast! They have posted rx and scaled WOD’s already. If you want to check those out or register I provided the link below. To see the WOD click on the news tab.
http://www.thegaragegames.com/events/seasons-beatings-for-thirst-defeating/
For anyone interested in comparing your previous times, and for those who actually keep a notebook, this wod has come out of the hopper at CFHSV on: 10/01/09; 9/26/10; 9/12/11
You’re HIRED!!!!
This is the ONE thing that I miss about not following mainsite…trying to find when we last did it!!
If you find them like this on a daily basis, would you mind putting the dates on the whiteboard at CFHSV, so the rest of us for the day can look it up?
YOU ROCK!!!
Sweeeeeet! Thanks Aaron. 16:25 Rx.~4 minute PR, and in 2011 I scaled to jumping PU, single-unders, pushups instead of ring dips, situps instead of KTE.
Thanks y’all. Glad to see my OCD and love of spreadsheets is finally appreciated! ๐
Kerri – No problem. I’ll try to remember when its a previous wod but it prolly won’t be on the white board but on here since I don’t always check the site the night before.
Great job David. My only previous time doing this wod was on 10/01/09 and it was literally my 5th wod at CFHSV. I scaled tuck jumps for DUs and 1.5 pood for the 2 pood, finished in 31:39. Next 2 times I missed due to being sick and it was a rest day. Today was a good PR.
Does this mean we will have to do “Fight gone bad” 6 days from now?
14:19 rx
15:00 rx
24:50-RX’ed except for ring dips
09/2011-Had 1RC left at 25 min cut off, and did Jumping PU’s, and my best attempt at KTE, But they sure weren’t rx’ed.
09/2010-was a rest day for me
10/2009-21:57-scaled-JPU’s, ring dips on box, and 20Kg KBS. not sure what I did for rope climbs… Didn’t even do them I’m sure-Were we still in the Matrix then or at the first training camp? Were there ropes at the Matrix?