Dec 21, 2011



W/ Equipment

3 Rounds For Time
Run 400m
21 Kettle Bell Swings 55lb
12 Pull Ups

W/O Equipment

50 – 40 – 30 – 20 – 10 For Time
Double Unders
Sit Ups


Scott said...

Do we do 3-1 or 2-1 Single for the DU on this one?

scottnkelly9901 said...

IMCF Hohenfels:


12:02 - subbed DB for KB

Lance said...


1000m row to cash in
200 DUs
50 T2B


Ed said...

At my brother's house in Wisconsin:

9:23 Annie.

Strung 27 DU at one point. Situps were a little chilly in the snow.

This was about 15 min after yesterday's Tabata workout, I'm convinced that my DU get better when I'm tired.

Erin Anderson said...

14:20 Helen, subbed red band on round 2 & 3. Struggled to push hard & start but finished.

Sally E. said...
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Alex E. said...

11:39 RX on Helen.

Good work by Dan, Tiffany, and Matt this morning.

buthd - what i wanted to call dan when he no rep'd me on my last pullup

Dan said...

Admittedly a buthd...

12:11. Much love to Alex, Matt, and Adam for the push this morning.

pinfl - what my forearms felt like afterward.

Dan said...
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Mike said...

12:17 for Helen as rx'd.

Really struggled on the last round.

Tiffany said...

13:45 Rx'd Helen

Thanks a lot Dan, Alex paid it forward for a few of my no rep pullups. Merry Christmas to you too. I could barely get my hair back up in a ponytail after this workout...dang.

REMINDER: the pool is closed starting tomorrow and will re-open 3JAN

Scott said...

Subbed 3 x single rope
Did Abmat Style SU without Abmat (that was tough)

PR for me

Noah said...

10:48 for Helen. Flurries in Leavenworth today for those missing it.

Erin Anderson said...

I found out I did 15 kb instead of 21. I guess I need a workout partner!

Tiffany said...

Erin and I thought it would be fun to celebrate Christmas with some of our favorite goats. If anyone else is up for it, we will be at the bubble Friday morning at 0630.

“Christmas Goats”

1 round - 1 minute of each exercise – No rest in between

Clean and Jerk (95/65)
Box Jumps (24/20)
Wall Climbs
Double Unders
Wall Balls (20/14) 8 ft. target
Handstand Push-Ups
Suicide sprints (half the length of the bubble)

Here is our disclaimer – we are not trainers, we have no idea how to plan a WOD, and this is not the official workout for Friday. We made this up for fun :)

james said...

Noah - head to San Diego tmw .... definitely not missing the flurries

Amber said...

12 something for Annie. 2:1 then realized partway through it should be 3:1 SUs so switched at some point. Last round was DUs but not strung together.

Amber said...

Tiffany and Erin- your workout sounds fun/horrible :) enjoy it!