Wednesday, December 1, 2010



Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Kevin Montoya 7:19, Rob Orlando 7:21, Heather Bergeron 8:38 (1 pood), Austin Malleolo 9:05, E.C. Synkowski 9:53 (1 pood).
Post time to comments.

Rob Orlando on today's WOD - video [wmv] [mov]

Heather Bergeron and E.C. Synkowski on today's WOD - video [wmv] [mov]

From the Vault:
Helen WOD Demo - video [wmv] [mov]

"Clive Thompson on the Power of Visual Thinking", Wired.


Carport Crossfit said...

Big Dawgs:
as rx’d
women 35#

3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups
women 25#

3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups (assisted, or beginner pull ups)

3 rounds for time of
run 200 m (run/walk)
12 kettlebell/dumbbell swings, 5-10#
6 pull ups (assisted, or beginner pull ups)

Ed said...


Run 400 meters
35# Kettlebell (1 rd)
25# KB (2 rds)
12 Pull-ups

28 Burpees

Cori said...

nice job ed!

also, for those that are interested, the garage games are fast approaching! amber, drew and i did this event last year, and it was SO much fun! it's at the cherokee outdoor ymca in woodstock, ga. the date is the first weekend in february. start training now!!!!!! :) here's the link for more info.

btw, where has mitch been?

Andrew said...

I hate the party was cancelled but also glad because I have to be at the church that night for childrens play practice. Hope to be able to make the next one. I may still eat pizza saturday night since I know others are going to be doing so.

Cori said...

just cuz everyone else is doing it, doesn't mean you have to! :)

we're going to shoot for mid-january for the partay...if everyone could let us know if 1/15 is a good date for them, that would be great!

Andrew said...

I knew that wpuld be the weekend. Dont schedule according to me, but I am going to be gone 1/13 through 1/17 to Gatlinburg. But again dont worry about me. ya'll just partay without me.

Cori said...

we'll do our best to make sure everyone can come, andrew! :)

Andrew said...

53 lb. Kettle bell or those who are fluent in Jamaican 1.5 pood. Pull up w/band

Dave said...

9:34 RX. I'm actually pleased with that time. Kelly and I pushed each other tonight!

Paul said...

Nice Dave.

12:13- 1.5 pood, pull-up w/ band

Watson said...

10:26 Rx These fast wods really gas me fast. Well done Dave.

Cori said...

it was so much fun to watch kelly and dave do this wod! they did AWESOME!

i did 400m row, 26# kbs, and ring rows. 11:34
this time isn't far off from my PR when i last did this wod rxd! :)