Oct 26, 2011


Affiliates throughout the country and world will be doing this WOD on 11-11-11. If you are interested in a T-Shirt contact Lance on this blog with Shirt Size NLT 31 OCT by noon. Shirts will be $20 and all the proceeds go to wounded warriors. 
The WOD:
11 Rounds:
11 Exercises
11 Reps each
to be executed in 2 person teams 

1- Burpees
2- Tuck Jumps
3- HSPU - buddy holds feet
4- Ring dips
5- Sit-ups
6- Air Squats
7- Deadlift (135/95)
8- Pullups (any type)
9- Press (45/25 plates)
10- Jumping Lunges
11- 11 meter fireman's carry
A two person team will have one member working at all times.  #1 begins with burpees, once complete, #2 executes tuck jump, once complete, #1 executes HSPU while #2 holds feet, then #2 executes Ring Dips, and so forth.  Since there an odd number of exercises, the second time through, #2 will start burpees, #1 will do tuck jumps, etc.  The idea is a quick and even work-rest cycle, high intensity, giving it our all to honor our Veterans, and improving our ability to move more further faster!

Todays WOD

AMRAP in 18 minutes of:

10 GHD or 20 Abmat SU
20 pushups
run 400m


scottnkelly9901 said...

IMCF Hohenfels:

Subbed "Cindy" for today' WOD


Ed said...

6 rounds + 10 GHD SU and 2 pushups into round 7.

Mike said...

Worked out with Darin.

He got 4 rds plus 10 ABMAT Situps

Rich said...

6 rounds. I hate CFS Pushups.

Chad said...

Dustin and I got 5 rounds. We ran a little over 18:00 finishing the last 400, also only went to parallel on the GHD SU.

Greg M said...

5 rounds + 10 GHDs + 12 CFPUs

Full range on the GHDs and CFPUs.

Thanks for all the help this morning with the PCC COLs and the 101st "No Slack" BN. They all really appreciated all of your training and enthusiasm.

The PCC COLs will be back again next week.

Scott said...

Record APFT today.
334 Total points
PU 88
SU 90
2 Mile Run 13:06

No preparation. Just Crossfit.
Best test EVER! [going all the way back to Fall of 1991, when I took my first test as a MS1 ROTC Cadet at Villanova University--Go Cats!!]

I didn't even do any PU or SU a week or so prior, like I normally do out of worrying.

Thank you IMCF for laying the foundation. Results speak for themselves. Looking forward to 10K this weekend, but for now I hear a Krispy Kreme calling me.

Alex E. said...

5 rounds + 5 GHDs. Pushups killed me.

Mac said...

Subbed a 400m row for the run (still favoring a sore calf).

5 rds + 10 GHD sit-ups.

Just say no to the evil donuts, Scott...

Greg M said...

Lance - I will take an XL T-Shirt.

Brian S said...

Lance I will take an XL shirt too.

Did 5 rds +10 GHD and 3 CFS pushups.

Erin Anderson said...

4 rounds plus 20 situps. Great workout. Chased Tiffany on the run and felt that I actually went intense. Thanks Debbie for the ab tips!

Ross said...

6 rds + 10 GHD...

Jess said...

4 rounds..hit 18 min mark coming back on 4th 400 m run so complete was 19 min. Scaled CFS PU to my knees to focus on form.

Lance, I will take a shirt in L please.

Jimmy S. said...

5 rds + 10 GHDSU & 20 PU

Lance, I'll take a large t- shirt for 11-11-11.

Tiffany said...

4 rounds plus 20 SU and 20 CFPU. I had to finish out the last 400m run to make it an even 5 rounds, even though time was up. Thanks Debbie and Alex for the help this morning!

james said...

6 rounds

Amber and Debbie I left your 31 heroes shirts on your doors. Amber if you didn't get yours ...check the neighbours ....if you did get yours you need to get your drive way fixed. If anyone in Highpoint saw a grown man go down hard last night while his 3 year old watched on in bemusement... then you will know what I am talking about regarding the lethality of Ambers drive.

Jerimiah said...

5 RDS and 20 AB MAT Situps.

Jerimiah said...

Lance, please mark me down for a LG shirt. Thanks.

Big Helper said...

6 rounds. Lance, I'll take an XXL. Let me know when you want the cash.

Adam Latham

Greg M said...

James, part of being a cavalrymen is understanding the terrain. We may have to check your card, to make sure it is still valid. :)

Dan said...

4 + 300m. PUs were surpisingly tough.

LANCE - XL shirt por favor!

Noah said...

5 rds plus 10 GHDs and 20 PUs.

To quote a medieval CrossFitter, "CFS pushups, when will thou cease to be my goat?"

Arod said...

6 rounds on the dot, definitely noticing improvements on my execution of the WODs. Should see no issue next week on my APFT.


Roger W. said...

Lance, I'll take a large T-Shirt. Thanks Roger

Bridget said...
This comment has been removed by the author.
Bridget said...

4 rounds + 10 GHD, 13 pushups.

I was able to keep off the knees for all the pushups, felt pretty good getting stronger.

Note: Lance I will take a M (if co-ed size)

Amy said...

5 Rounds + 10 GHD + 20 Pushups