Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Scaled version is 3 rounds. Post time to comments.


“Active shoulders” are big in CrossFit.

Anytime you have weight overhead, you have to make sure you have an external rotation of the shoulders, which not only puts the bar in the right spot overhead, it also causes your bones to be “stacked”, creating a very stable position. Kelly Starrett and Coach B explain it well in both of these videos:

“The Active Shoulder” with¬†Kelly Starrett¬†– video [wmv] [mov]


The Veterans Day Parade in downtown Forth Worth Saturday featured Grand Marshall Staff Sgt. Cody Zamaripa (aka Zombie Cody)!!

Cody steps out of the 1928 Model A he was riding in to stand at attention while holding a photograph of his best friend Sgt. Daniel Torres who was killed in Iraq. Both are from Fort Worth. The annual parade sponsored by the Tarrant County Veterans Council wound through downtown Fort Worth on Saturday November 12, 2011.

Post thoughts to comments.

Monday WOD, November 14, 2011

10 thoughts on “Monday WOD, November 14, 2011

  • November 13, 2011 at 9:06 pm

    Atta boy, Cody. Very sharp.

  • November 14, 2011 at 7:51 am

    21:52. 5 rounds. Still hurting from Angie on Friday, which is always a good sign going into a Hero workout. If you think this workout is hard, do a Mackay and do it in a gas mask like he did it this morning.

  • November 14, 2011 at 8:05 am

    22:51 rx. Great rooster class this morning.

  • November 14, 2011 at 9:28 am

    i went leanfit but will post on the crossfit blog:

    23:13 rx – i gotta start eating right again…

  • November 14, 2011 at 6:26 pm

    That was harder than it looked. 22:39 rx. I hope you don’t feel too badly, Lokey.

  • November 14, 2011 at 6:32 pm

    19:39 rx…the last round was painful

  • November 14, 2011 at 7:06 pm

    Dropped in at 4:15. Did not know if I could make it through the last rope climb. 25:32.

  • November 14, 2011 at 8:04 pm

    20:29, much less than RX – rope climbs are not my friend.

  • November 15, 2011 at 6:18 am

    28:24 Nice to do something that hard.
    Congrats Karli, on beating Lokey. Yet again.

Comments are closed.