5X200m sprints with 1:00 rest between rounds.

followed by:

1 Muscle up
50 Double-unders
2 Muscle ups
40 Double-unders
3 Muscle ups
30 Double-unders
4 Muscle ups
20 Double-unders
5 Muscle ups
10 Double-unders

Post time to comments. (Subs will be given for muscle ups.)


8 reasons why women should CrossFit, Athletic Therapy


Correcting issues with the Burgener Warmup:


Post thoughts to comments.

Friday WOD, November 18, 2011

6 thoughts on “Friday WOD, November 18, 2011

  • November 17, 2011 at 6:19 pm

    The spirit horse says Zombie Cody will make this one

  • November 17, 2011 at 7:19 pm

    Am on my way to CrossFit New Zealand…. starting my little journey over the pond tomorrow…. hitting CFNZ’s box next Monday the 21st… see everyone on the other side…. or on December 5th with a biting raging hangover.

    Pat Barber’s gym outside of Auckland.

    Thug Life,


  • November 18, 2011 at 8:40 am

    11:45 RX- this was a great work out, bc Brent got dead last!!! hahahahahahahaha.

  • November 18, 2011 at 9:32 am

    R2 tried to make me feel better about myself. He told me I worked really hard today. I might just leave it at that.

  • November 18, 2011 at 12:32 pm

    Burgener video was great Amie.

  • November 18, 2011 at 1:01 pm

    Thank you Max! 🙂


    Nick’s birthday is this weekend too, and there is a party starting at the Usual at 9pm Saturday night. If you are in town, stop by to say hello!

    (Happy Birthday Nick! Have a cert this weekend and will miss your party – have a good time!)

Comments are closed.