May we always REMEMBER.

Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

“Filthy 50″

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.

Compare to November 16, 2012. Post time to comments.


Archived footage of “HotShots 19”

If you haven’t had a chance to watch this, spend some time today watching all things good about CrossFit. The wives and friends of the HotShots completed this WOD alongside Rich Froning, Chris Spealler, Lindsey Valenzuela, and Becca Voigt. The best part is after Speal and Froning completed their WOD, they coached the families of the HotShots and ran the last 400s with them.

Speal said it best, CrossFit is about COMMUNITY.

Post thoughts to comments.

Wednesday WOD, September 11, 2013

14 thoughts on “Wednesday WOD, September 11, 2013

  • September 10, 2013 at 8:31 pm

    Mobility classes will be postponed for the next two weeks. Mobility class will resume on September 28.

    NOTE: Just because we aren’t getting together doesn’t mean you skip mobility! Do the tricks you’ve learned so far, and I will see you on the 28th!!

  • September 11, 2013 at 7:56 am


    I was pretty solid on everything but burpees, which may very well be the bane of my existence.

  • September 11, 2013 at 8:01 am

    32:44 slooooooooow!

  • September 11, 2013 at 10:36 am

    Lots of uber roosters this morning ! Great
    Workout! Was so exhausted afterwards forgot to
    Look at the clock. Somewhere around 30 something.
    Used 35# KB rest was RX’d.

  • September 11, 2013 at 11:50 am

    What happened to CWG?!?!
    28:54 Rx except for DU. So I guess that’s not really RX huh
    36 sec faster than last time.
    Burpees were awful

  • September 11, 2013 at 12:34 pm

    It is not Rx if you don’t finish Amy! Change that to DNF! Struggled through the double unders.

  • September 11, 2013 at 12:57 pm

    Missed y’all this morning!
    Amy-work on your du’s!!!
    I’m starting to get them!
    No wod for me today 🙁

  • September 11, 2013 at 5:43 pm

    32:42 mens weight. Burpees were by far the worst. K2e was second. Especially since Ryan made knees2triceps a no rep…

  • September 11, 2013 at 5:47 pm

    Also great job to David Hill who attacked The Don from main site. An hour of brutality. Way to chip away, man. Really amazing to watch!!!

  • September 11, 2013 at 6:44 pm

    24 minutes. Felt like I was crossing over into the threshold of hell about 20 burpees in. .

  • September 11, 2013 at 7:46 pm

    First ever attempt at F50. I have only been CFing for 4 years. I guess I couldn’t duck it any longer.

    30:38 Rx.

    I want to do that again when its a little cooler.

  • September 11, 2013 at 9:11 pm

    22:51rx. The burpees stole a part of my soul. Plus, the A/C wasnt working today in the gym…blazing hot.

  • September 12, 2013 at 9:39 am

    43:24. I’m not fast, but I did the whole thing. I felt bad until I looked up my time in Nov 2012 — 43:25. Improvement!

  • September 13, 2013 at 8:19 pm

    23:39 PR’d by 1:03 from last year 🙂

    Thanks to Lauren for the push on the burpees!

Comments are closed.