Wednesday, October 24, 2012

Posted by Mandee on October 23, 2012   |   20 Comments


Warm up:

2 rounds

200m run

6 burpees

*review and practice all movements in 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]



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!!


20 responses to “Wednesday, October 24, 2012”

  1. Adam says:

    Oh is that it? I thought we were going to do everything.

  2. Tracey says:

    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.

  3. David M. says:

    Are these dumbell squat cleans? or is that supposed to be 135#?

  4. AP says:

    Rx’d 14:46
    0600 brought it today, vets and the newbies ๐Ÿ™‚

  5. David M. says:

    Or is that the bar but lighter?

  6. Jeremy says:

    30:06, man that was HARD.

  7. Andrew says:

    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.


  8. AP says:

    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

    • Kerri says:

      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!!!

      • David M. says:

        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.

    • AP says:

      Thanks y’all. Glad to see my OCD and love of spreadsheets is finally appreciated! ๐Ÿ™‚

      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.

  9. David M. says:

    Does this mean we will have to do “Fight gone bad” 6 days from now?

  10. Nathaniel says:

    14:19 rx

  11. Mac says:

    15:00 rx

  12. Kerri says:

    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?