Apr 27, 2011


Open Gym


Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.


james said...

I will be at the track around 0530 if anyone is game

kyle hogan said...

I'm doing the games WOD @ Gruber @ 0600, feel free to stop by and heckle me. If someone still needs to complete it I'll more than willing to grade.

Noah said...

Correction from a post under Wednesday's page...Gary and I will be biking from the Harney Parking lot at 1330 on Friday if anyone in interested vice 1400.

Hoys said...

I plan on doing the games wod with home equipment at the track pull up bars @ 0530. Anyone else interested?


Hoys said...


for Friday's team WOD....without going into detail, there will be two "hoppers" with exercises to be blindly pulled by the 4 member teams. I'm soliciting some exercises to populate the hoppers (and attribute to you).

The baseline as far as time/difficulty is 80 air squats (per team member). Another baseline is lunge 400m (team total).

Consider our equipment shortages....but we still can do some weights, certainly jump ropes.

Send them in and I will start filling the hopper. Spread the word that we will be at the track on Friday!!


james said...

Jim - I am signed up to do it friday morning with Wilson but really want to do this team WOD - I will be there tmw anyway and will see what falls out

rob said...

Jim - that's a great idea for the buddy WOD on Friday. Here are some ideas that probably need some developing...

- run backwards 400m

- if we can get into the gym and secure several sets of rings we can do ring pull ups behind the bleachers; we did this last year; initially we put them on the goal post becasue we thought it would be cool and we just about tore down the northern goal post!

- crab walk for distance...100ft?

- carry/run 45lb bar in each hand for 100

- OHS with 45lb plate over head

- 300yd shuttle run (50yd course)

- burpee jump for distance; complete 30 - 50 yards

rob said...

Jim - two more ideas for Friday buddy WOD

- one legged squats
- 800m or 1600m relay (team can decide how to break up the legs e.g. each run 200m or 100m, 100m, 200m, 400m, etc.)

Dave Hudson said...

10:09 for the WOD today. It was awesome going against our own METCON/Bodyweight Queen (Kay). I hate bearcrawls.

In other news, my new challenge is to test if I can run faster than Rob can bearcrawl. Rob C., the Michael Phelps of bearcrawling.

Also of note was watching (almost) all of SG 23C(rossFit) doing the WOD AFTER they did their APFT. (I'd have to say, that must have been a tough SG to be in for any non-CFer, much less an "anti-CrossFit" person. Did they ever get to talk about anything?)

kyle hogan said...

Dave, let me know when you plan on doing the games WOD again, I did it this morning and after seeing some other scores I have to hit it again.

Noah said...

10:12...disappointed, was hoping for under 10 minutes.

Greg said...

Did the WOD after my 23C (Crossfit) SG completed their PT test.

Not sure of my time, I was wayyyyyyy, behind Hoys, and little bit closer to Neal.

You guys that did this right after the PT test rock.

Looking forward to tomorrow's WOD and the weekend of CPC.

Gary P said...

8:58 for this WOD today.

Dave Hudson said...

Kyle -

There are a few folks (at least 3) who are going to be doing it at CF Results at the Riverfront Community Center in Leavenworth (123 S. Esplanade St.) at 0600 tomorrow. (Don't bother coming any earlier than 0600, can't get in until then.)

There MIGHT be a chance to do it at 0800 and/or 1700 on both Saturday and Sunday (either end of the CPC instruction times) at the Bubble. This is predicated on the Bubble's insulation being completed tomorrow, which is not a done deal at this point. MTF on that issue as it develops.

james said...


rob said...

7:28as Rx'd; I do like to bear crawl because it's easy for me. I blogged earlier in the year that my high school football Coach Tom McBee made sure all of his football players could do burpees, wheel barrows, crab walk, and bear crawl. He's also one of my role models and one of the reasons of why I'm in the Army today. He was a Vietnam veteran and a two sport athlete at the University of New Mexico (football and baseball). Now...if bear crawl and burpees could just come out of the 'hopper' two to three times a week I'd be set.

Good WOD. Very different which is what I like about our CF.

james said...

Nice WOD - I had a watch malfunction but was probably 40 - 60 seconds after Rob. Man can he motor on the bear - my frog on the jumps couldn't make up the difference

Scott said...

I swam this am. and Road the Bicke Course for the CGSC TRI this afternoon. Man is it hilly and boy was it windy out there. Hope we don't have these winds on race day.

Hoys said...

did games wod....not good on thrusters. Did 10 thrusters on the 15/15 round (think its 70 pts).

Then did the posted wod with 23 CrossFit, came in at 9:48.