Saturday 19 November


5 Rounds for Time of:

400 Meter Run
15 Dead Lifts (M:185  F:135)
15 Toes to Bar

Post times to comments


5 Rounds

400 Meter Run
15 Dead Lifts (M:155  F:105)
15 Toes to Bar Attempts


4 Rounds

400 Meter Run
15 Dead Lifts (M: 135 F: 95)
15 Knee Tucks


4 Rounds

200 Meter Run
10 Dead Lifts  (scale as needed)
10 Knee Tucks

Warm up:

Group Jog with various different movements at random intervals

Mobility or Skill Work


Toes to Bar

Grace” – CrossFit Kids – video [wmv] [mov]

“Coaching Points for Lifting Stones” with Rob Orlando, CrossFit Journal preview video [wmv] [mov]

9 thoughts on “Saturday 19 November

  1. Did a home WOD today with intent of bettering the jumprope. 10 min AMRAP single unders with 5 burpees on the minute everyminute. I’m not pleased with 304.

  2. 19:41 silver with gold weight on the DL’s…also had a good time at the anniversary party and the kids had a blast…its official… my 3year old daughter is better at burpees than I am! Congrats CFI on two years ! That is quite an accomplishment in todays economy..just proves how awesome you guys are!

  3. Recipe for blueberry things
    8 dates pitted
    2 cup walnuts
    1 cup macadamia nuts
    4 tablespoons coconut oil
    1 cup blueberries

    Dates in food processor 30 sec
    Add nuts 1coconut min
    with processor still running….drizzle coconut oil
    scrape batter in bowl & add blueberries
    Shape….roll in coconut or sesame seeds if desired

    Great time, thanks for putting on these kind of events

  4. Glad to hear the party went well today. I’m sorry I had to miss it. Sounds like it was a good one!

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