Thursday 10 February

CrossFit dog


Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb clean, 24″ box), Kristan Clever 12:55 (1 pood KB, 65lb clean, 24″ box), Carey Kepler 13:04 (1 pood KB, 65lb clean, 24″ box), Annie Thorisdottir 14:10 (1.5pood, 95lb clean, 24″ box), Duncan Martin 13:00 (age 12, 5 rnds, 24lb KB, 55lb clean, 20″ box), Matt Ross 13:59 (age 14, 5 rnds, 1pood KB, 85lb clean, 20″ box).


Post time to comments.

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Brandon Pastorek and Krista Colson on today’s WOD – video [wmv] [mov]

Michelle Kinney on today’s WOD – video [wmv] [mov]

17 thoughts on “Thursday 10 February

  1. 30:10 Rx’d!!!! Thanks Christina for the huge push through this WOD. It’s a brutal one!!

  2. 28:35 – First 4 rounds rx’d, last 3 rounds used a 1 pood KB. Missing two weeks at CFI has taken a toll on me. This was a great WOD.
    R.I.P. SGT Wittman.

  3. I only did 5 rounds due to tearing my hand on the power cleans. 20:03. Used 1.25 pood KB. Thanks to Christina for being on hand with the tape after I tore my hand.

  4. 27:07 Rx It probably wouldn’t have been that time if I hadn’t been chasing Kristen the whole time!! Thanks for the push.

  5. Silver, 16″ box jumps…punked out and did step ups at the end, except for the last 3. Thanks for the push and coaching tonight! Y’all have fun and be safe on your trip!

  6. Definitely a brutal workout when the sweat is stinging your eyes, you have a little bit of throw up in your mouth and your arse is hanging half way out of your pants (*note to self not to wear those pants ever again and try not to moon everyone when they enter CFI).

    Time: 24:06

    Thanks Ms Mandy for coaching me through the last bit and Mr. Daniel for the motivation. Christina thanks for putting up with the constant mooning of the butt.

    Melissa girl, you own that Kettle ball and it bows down to you 🙂
    Great Job Everyone!

  7. Today was not a good day. Ended up only doing 5 rounds instead of my planned 7 and started too heavy (at the Rx’d weights) which caused me to tense up and round my back by round 2. So, I ended up having to drop to a 1 pood KB and hanging power cleans halfway through round 2. At least the box jumps weren’t scaled.

    Finished those 5 rounds in just under 22 min if I remember correctly. Still, I’m glad I did get a little experience in with the 1.5 pood KB and still got a heck of a workout but I was hoping for a lot better.

  8. Did 5/3/1 for back squat during the 5:15. Week 4 of my second cycle.
    5@ 225
    3@ 250
    AMRAP @ 290, 3 reps (3RM PR by 10 lb)

    During 6:30 I modified Wittman to be a little heavier to work on my weaknesses. Used 2 pood kettlebell, 31″ box, and 145 lb power clean, 7 reps each. Finished in 14:14. Something clicked tonight in power clean and I stopped pulling with my arms.

  9. 22:52 Rx’d

    I felt like I kept a steady pace on this one but not fast enough. My last round of box jumps were the fastest so I think I was holding back too much for the first 6 rounds. Had to break the KB swings too much just like this weeks Affiliate workout. Need to add KB movements to the list of weaknesses and work on them.

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