Monday 130729

All-levels WOD/Beginner WOD:
With a partner, only one person working at a time:
100 handstand push ups (push ups)
100 toes to bar
100 burpee box jumps
100 weighted sit ups 25/45
Run 1 mile

Competition Team WOD:
For time: 70 Burpees, 60 sit ups, 50 kettlebell swings (24/16 kg), 40 pull ups, 30 HSPU

100, 200, 300, 400, 300, 200, 100
Full recovery between sprints

Coach Kasey and Coach Melissa out at the Games with former Games champ Kristan Clever:

The myth of willpower and “eat less, move more”
You gotta have an exit strategy
The earth is our gym
Making a strong connection with your will
The best alternative to the juice cleanse ever
2013 CrossFit Games results

Here’s what’s on tap for Tuesday’s classes:

All-levels WOD/Beginner WOD:
A. Back Squat 5-5-5
B. 3 rounds: AMRAP unbroken pull ups, 50 double unders (50 parrallette jumps)

Competition Team WOD:
Find 20 RM Back Squat.



  • Zephan

    26:31 Rx

  • BenS

    With Dan W.: 29:20 w/ 45# plate under head on HSPU. Thanks Dan for doing an extra 6 or so of those.

  • Guest

    28:55 – made it through 15 (of my 50) HSPU, then switched to pushups

  • ben

    Do both partners run the mile? Or both run half a mile? What did you guys do ?

    • Anthony

      at the 545 class both partners ran a 1/2 mile together.

    • Guest

      at 4:40 pm class we both ran 1 mile

  • michael saterman

    On a business trip. Let Sophia and Nick know that my jump rope is in my suitcase!

  • Ryan

    So, if I’m on my own I do 1/2 the reps?

    • reisbaron

      Sounds reasonable…

  • Brad Hoover

    Great photo. Plus Kris’s fans photobombed with her own cutout head ha

  • Jim S

    I did yesterday’s wod today, with 75lb OHS. 8:52

  • Brad Hoover

    32:01 with Mike this evening. Feet on box for pushups.

  • Nicki Osborn

    32:00 with Karen…HSPUs (1 abmat) got difficult QUICK. Sprinted my 800m because a) wanted it over with and b) Karen was subbing the AirDyne which just seemed awful. Really fun WOD!