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WOD 6.24.12


5 Rounds for time of:
5 Thrusters, 115/75
10 Kipping Pull-Ups
5 Thrusters, 115/75
Rest 1 Minute



5 Rounds for time of:
5 Thrusters
5 Strict Pull-Ups or 10 Ring Rows
5 Thrusters
Rest 1 Minute

If barbell Thrusters are difficult for mobility reasons, use heavy dumbbells.

Post total time and Rx to comments.

Sunday Viewing: Greg Glassman talks about Nutrition and Avoiding Disease

Wellness Rx

Check out this post by Mobility WOD to get the 101 on Wellness Rx.  Currently, WRx is only offered on the West Coast but they're pooling interest in other states to see where to launch next.  If the MWOD post sparked you interest, fill out this interest form to let them know New York is interested! For more information, you can visit their website.

Pub Quiz Tonight

CFSBK Pub Quiz Team, "Supple Leopard" will be flexing it's mind muscle tonight, so come on down to Pacific Standard at 8pm and join the CFSBK Pub Quiz team. If interested, please email JB at julie.barnard(AT)gmail.com
  • Dates/location: Tonight at 8 PM at Pacific Standard, 82 4th Avenue. We start rolling in around 7:15-7:30pm to grab a table.
  • Type of Trivia: General -- sports, geography, television, and everything in between!
  • Is there a fee? No, you just buy your own drinks (and if we win, we get a free round!)
  • How many to a team: 6 players per team. The first 6 SBKers can play as team "Supple Leopard," and any others are welcome to form a second team of their choice.

It's Not That We Don't Like You Outlaw CrossFit
Rogue Fitness is now selling Vader Black Rowers
Check out the WOD Demo for the "Strange" Hero WOD
Coaching The Kettlebell Snatch CrossFit

Reader Comments (12)

10am class

droms, alternating jump rope and plank
band pulls

9:39 rx'd
-hardest part was the pullups in the latter rounds. my forearms got fried and I couldn't stay on the bar.
-Round 1 and 2 both took :50, R3 was 1:04, R4 was 1:22 and R5 was 1:33.
-all thrusters unbroken but only the first 2 rounds of pullups were unbroken.

June 24, 2012 | Unregistered Commenterlady fox

Squat: 280x5x5
Mechanics were off today-- apparently 8,000 squat reps isn't enough. Made it more work than it already was.... Cue was to sit back into my heels. Things just felt funny.

DB 1-armed press: 50x12x3 left arm only.

C2 Row: 2 minute warmup and then 30 seconds sprint and 30 sec rest for 8 rounds.

I tried a couple of chins but the second one didn't feel good on my shoulder.

Shoulder is still inflamed and 'catching' at odd times. I'm hoping more ice and then additional treatment Wednesday will have me back to pressing on Thursday.

June 24, 2012 | Registered CommenterRob Is

Fitness WOD: 11:43, 95#, 1 set strict pull-up and 4 with blue band

June 24, 2012 | Registered CommenterDoug Jones

11am with Nick.

1k row, 3:41, then slow until clock hit 5:00
RumbleRolling, hip mobility stuff

Jump rope and tall planks
Band fun for the shoulders, calf marches

Partnered with Chris, with whom I worked with at my first class, for the WOD. Having never done thrusters with a barbell, much less for speed and for that many reps, I kept it relatively light. Was able to do all the thrusters unbroken, which makes me think an extra 10 lbs might have been in order. Did two sets of 5 pull-ups sans band, then the last three with the blue. Big thanks to Chris for keeping me moving quick.

8:40 (rounds of :55. :51. 1:00, 1:01, and :53 @ 75lbs)

June 24, 2012 | Registered CommenterRyan

Did this WOD solo.

Mature Ring Support holds: 10s, 20s, 30s, 40s, 51s

Pushups (parallettes, feet elevated, unbroken reps):
14. 14. 10, 10, 15

PNF of handstrings, 1 minute each leg with an abmat to help maintain lumbar curvature.

Thruster warm-up
5 reps of 45lbs, 65lbs, 95lbs

Then go time...

Fitness Variant of this WOD as I can't kip on the home pullup bar.
8:15 as Rx'd, all reps unbroken.
r1: 0:45
r2: 0:48
r3: 0:58
r4: 0:53
r5: 0:51

Shoulders began "clicking" towards the middle of the WOD, slowed down a bit and it silenced. Will need to do more shoulder mobility work in the future.

Hopefully will be able to make it for open gym and get some squatting in.

June 24, 2012 | Unregistered CommenterDan (almost) Rx'd

Cleans and CCR this morning. It doesn't get any better than that.

June 24, 2012 | Unregistered CommenterJR

11am with Coach Nick

Front Squats: doubles at 130lbs every 30 seconds. I messed up the timing of the sets on this, I think. At first I did them on the :30 mark, then moved to resting for 30 seconds between sets. Not sure which one was right, but whatever. Getting moving helped my lower back feel better after several days of feeling like crap.

Nick: Thanks for calling me on my "tempo" cheats (and for letting me make up the squat exposure...)

June 24, 2012 | Unregistered CommenterNino

Partnered with Mike (and cheered/egged on by Shawn !)

@95 lbs, 5 strict pull-ups: 8:24

I think this was scaled just right.

June 24, 2012 | Unregistered CommenterSamir Chopra

9am with coach fox

pre wu
foam roll
lax ball shoulder love
kb swings
tall planks
band work

5 Rounds for time of:
5 Thrusters, 95
5 strict Pull-Ups
5 Thrusters, 95
Rest 1 Minute


this was a good one. should have gone heavier on the thrusters. damn thrusters, gotta work on them.


holy shit! ken took it up a notch!

June 24, 2012 | Unregistered CommenterMcGrath

I'm pretty sure my grey zipper sweatshirt dropped out of my bag during Open Gym tonight and it is strewn somewhere in the vicinity of CFSBK (or I hope!). I'm not sure about the lost and found policy but I will for sure be back to get it ASAP - definitely within the week. Apologies for that, but felt great to lift again on the platform and see everyone tonight!

June 24, 2012 | Unregistered CommenterAvery W

Early evening strength work:

Feeling out front squats:

Snatch Practice

June 24, 2012 | Unregistered CommenterDan (almost) Rx'd

11:41 really happy about finishing before the 12 minute cutoff RX'd.

1st two rounds were fast and I was right next to Mcdowell but things quickly went downhill in rd 3 and especially rd.4.

Gotta work on really driving out of the bottom of the thruster with my legs.

June 24, 2012 | Unregistered Commentershawn$

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