Tuesday 21 September

Inside CFI


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Austin Malleolo 20:40 (GHD sit-ups), Kim Malz 23:39 (GHD sit-ups).

Post time to comments.

Compare to 091025.

“Combative Practical Shooting: Part 1” with Dave Re and Dave Castro, CrossFit Journal preview video [wmv] [mov]

“Working with Mikko Salo” with Juha Kangasniemi – video [wmv] [mov]

Fight Gone Bad 5 is this Saturday! – video [wmv] [mov]

19 thoughts on “Tuesday 21 September

  1. I got myself to look at the WOD pic as someone new to the site who has no idea what went on today, and it made me laugh out loud with WTFness. If a picture has every typified how CrossFit is different than a globo-gym, this is it! LOL, I just noticed Bill (I think) kicking off the 24″ box in the background.

  2. Finally back in town from TDY and got back in the box. Did this Rx’d in 30:23. Not great but I’m not beating myself up too bad considering. On another note, I finally got the hang of handstands so I’m actually feeling pretty good. Thanks for the help on those Hudson.

  3. 19:56 Gold.

    Three rounds for time of:
    Run 800 meters
    40 Back Extensions
    40 Sit-ups

    I wish I would have Rx’d this one just to see if I could have gotten on the leader board. Oh well. I will know for next time.

  4. 19:49 Rx. The back extensions killed me on this one. Everyone in the 5:15 class did an awesome job. Especially Erin B. and Patrick. They killed it.

  5. 28:16 Rx’d. This one was rough for me… but this is the first WOD that I’ve completed Rx’d AND I got a few handstand pushups during the warmup – another first.

  6. Everyone did extremely well today! Glad to see everyone cheering each other on and pushing one another. Lunch and 4:00 it was a pleasure as usual to coach you all!

  7. 22:06(s) “Michael”

    3 rounds for time of:

    400m run
    25 good mornings with 35lb bar
    25 situps

    It’s good to be back and was nice to meet new folks at CFI.

  8. Great 6:30 class. Congrats to those who did “Michael” as their first prescribed WOD! Kudos to Robyn for killing this one and claiming second on the leader board!

    Rest day for me.

  9. 26:40 rx’d. Great job 6:30 class you all did awesome! Way to go Robyn and Brittany for getting second and third place on the leader board and also a shout out to Brown Town for getting #1!

  10. 21:38

    This one killed my back. Had to stop and stretch it out a couple times. See Katie!! I knew you could do it! Awesome job going rx’d!!

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