Daily WOD – Aug 5, 2011


Karen rocking out OHS at the end of a long WOD!!

Individual Workout 4 from the 2011 Mid-Atlantic Regional:

  • 100 Pull-ups
  • 100 Kettlebell Swings (53/35#)
  • 100 Double Unders
  • 100 Overhead Squats (95/65#)

WOD Notes: This is a long one, but don’t be scared! Beginners can scale to 50 repetitions of each movement; experienced CrossFitters may choose to do 75 reps or the full 100. Our cut-off for this workout is 35 minutes. (At Regionals there was a 25 minute time cap, and many athletes did not finish.) Whether you do 50, 75, or the full 100 reps, this will be a wicked(ly awesome) workout!

Community Notes: Reminder that on Fridays we have a 5pm class only. We’ll be heading over to the Bistro on Bridge for happy hour (and the MOST delicious wings) around 6pm. Join us for the WOD, the wings, or both!

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This Post Has 7 Comments

  1. think you’ll still be there around 8? i’m boyfriendless tomorrow night ‘cuz he’s working and bistro eats sounds fun.

    1. Donkey give us a call when you’re on the way. It’s also phoenixville first Friday, so we may go walk around and do some marketing, and then we’ll meet you for wings round 2 at 8

  2. aww yeah πŸ™‚

  3. I would come over, but I have a feeling I might wanna use my arms and legs this weekend. See you tomorrow morning.

    1. It’s like you’re tempting us to stop posting the workouts in advance!! πŸ™‚

  4. Karen 30:51 (banded PU, no KBS, 45# OHS)
    Gunter 21:50 (50PU, 20# KBS, SUx2, 33# OHS)
    Nikki 26:50 Rx

  5. i didn’t even notice you taking that! i was too desperate to be DONE. πŸ™‚

    thanks for the excellent coaching at the end. i needed it.

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