As many rounds as possible in 30 minutes of:

400m Run
10 Pull-ups
15 Back extensions
20 Sit ups

Post completed rounds to comments.


CrossFit.com WOD demo with Aja Barto and Jared Davis….this is a nasty WOD, and as they get tired, their form naturally starts to break down (which makes it even harder).

A friend of mine did this WOD and said it was really tough on grip and his thumbs were pretty torn up afterwards. But, in true CrossFit fashion, he said, “Amie, you have to try it!” 🙂

Post thoughts to comments.

Friday WOD, October 21, 2011

6 thoughts on “Friday WOD, October 21, 2011

  • October 21, 2011 at 10:01 am

    Fran – 11:45. Slower than my pr by exactly 8 minutes, and I had to change the thruster from 95 to 65 on the last 13. I’ve got a long way to go.

  • October 21, 2011 at 10:43 am

    glad to have you back at least partially.

  • October 21, 2011 at 10:56 am

    8 Rounds + 100 Meters followed by a breakfast bowl from Taco Heads

    Lokey – No Friday throwdown?

  • October 21, 2011 at 11:13 am

    10 rounds + 50m….fun to join the 9am crew today!

  • October 21, 2011 at 11:33 am

    I opted out of the 30 minutes of torture and did a wod (slowly) from earlier this week…

    Then set my benchmark with a 215# back squat, huzzah!!!!

  • October 21, 2011 at 2:42 pm

    Lean Fit = 8 rounds + 400M and the Taco Heads breakfast.

Comments are closed.