Saturday 6 November

Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent

Chris Spealler 15 rounds + 9 thruster, Dave Leys 13 rounds + 7 thruster, Laurie Galassi 12 rounds + 9 thruster (25lb), Pat Burke 11 rounds + 9 thruster (40lb), Austin Malleolo 10 rounds + 9 thruster (20′ rope), Kevin Montoya 10 rounds + 7 thruster, Karianne Dickson 11 rounds + 8 thruster (25lb).

Post rounds completed to comments.

“Competing With Diabetes–and Winning” with Steve Rodriguez, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Chris Spealler – video [wmv] [mov]

WOD Demo at CrossFit Santa Cruz – video [wmv] [mov]

Pat Burke and Kevin Montoya on today’s WOD – video [wmv] [mov]

Austin Malleolo on today’s WOD – video [wmv] [mov]

3 thoughts on “Saturday 6 November

  1. Worked out at home today because I felt like sleeping in! Scaled/modded today’s WOD based on what we have here and how I’ve scaled rope climbs in the past. I also mixed up the order in the first round so I just stuck with it. Here’s what I did:

    12 min AMRAP of:
    -5 towel pull ups (very slight jump)
    -5 push ups (we don’t have rings so I did something that works the same muscles)
    -9 15lb DB thrusters

    9 rounds + 5 towel pull ups

  2. Awesome class today. Ton’s of intensity. This is the first WOD I’ve seen in a while with 100% casualties. Everyone was on the floor after this one.

  3. I did a little math and found out that this was my first CFI workout in 6 months. where did the time go. I feel like I am starting over.

    I did 4 rounds. The first round with 60# BB and 45 for the other three rounds. I was dead and sick. but on the upside, these were my first rope climbs and I did not substitute them at all.

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