*Saturday FREE workout..We are honoring you wishes –  10AM, 11 AM, FREE workout and 12-1PM Open Gym ( If we keep getting 60 plus people we will add one or two more start times on Sat.)

*DAY 33 Burpees!!



Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters( Dress Accordingly)


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U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

16 Responses to “Friday!!

  • Linda
    13 years ago

    Baby it’s Cold Outside! 15 Degrees at the 5 am WOD. Missed you Wendy.

  • Randi
    13 years ago

    I wanted to make the 5am wod this morning but my dog had other plans! See everyone at 5:30 (or, 5:40)

  • Chrissy
    13 years ago

    I totally brought shorts for the wod tonight…good thing I’m wearing a hoodie…we’ll see how these burpee pullups go?!?! can’t wait!

  • wendy
    13 years ago

    If I could have moved (thighs) from the “death by squats” the other day, it may have helped my case for waking up at 5am 🙂

  • megHan
    13 years ago

    isn’t today day 33? i mean, i most definitely do not WANT to do the extra burpee but lmk! miss!

  • Chrissy
    13 years ago

    yeah it is day 33 according to my chart:)

  • 5 rounds + 10 KB swings Rx’d. The run was invigorating this morning at 5am. 17 degrees! I love it!! Glad to see Matt working out & kicking *ss without needing to use his spare leg!

  • Burpee pullups are for tall people!
    Stacy – To clarify our conversation this morning (you asked for it!)
    “The Fibonacci numbers are Nature’s numbering system. They appear everywhere in Nature, from the leaf arrangement in plants, to the pattern of the florets of a flower, the bracts of a pinecone, or the scales of a pineapple. The Fibonacci numbers are therefore applicable to the growth of every living thing, including a single cell, a grain of wheat, a hive of bees, and even all of mankind”

    As mathematical as Glassman is in his observable, repeatable, measurable programming,I am surprised that we don’t see Fibonacci sequencing!

  • stacy
    13 years ago

    AMRAP in 20 minutes of:
    6 Deadlift 155#
    7 Burpee pull-ups
    10 Kettlebell swings (53#)
    Run 200 meters
    4rd + 7 KB swings

    Yeah I missed the “dress accordingly” but it was still invigorating!
    Kim, I knew you would come through with that answer. You are so funny. Have a safe trip to Vermont.

  • Frustrating…But I will post it because I know that when I began Crossfit the first time in July, I was encouraged by posts of those who posted times & weights similar to mine….

    3 Rounds + 10 KB
    6 Deadlifts 85#
    7 Burpee pull-ups which eventually became pushups & pullups
    10 Kettlebell swings (35#)
    Run 200 Meters

    First run I have done since the mandated rest in November. Need to erase what I could do in October and focus on building on where I am now. Great job 5 am class!

  • I have no idea what the hell Kim is talking about. I did 35 burpees. Not sure if that is the correct number. I don’t even know what day it is. I did 50-40-30-20-10 squats, GHD sit ups and push ups. 11:55

  • 4 Rounds + 100m
    145# DL
    53# KB
    I agree with Kim, the burpee pull ups were meant for VERY tall people! I had the help of some plates, but still had to jump! Great job 4:30 peeps!

  • 4 Rounds + 7 Burpee-pullups
    155# DL
    35# KB

    My burpee-pullups were pretty lame. More burpee plus a pull-up (with kip) than what was truly meant to be done. The 4:30 and 5:30 crews sure had a lot of energy. Looking forward to tomorrow’s WOD and the weekend.

  • Healy
    13 years ago

    Felt pretty good today for the first run without the spare leg. Thanks for the motivating words this morning Doug and Lucas, It was tough being the only crossfitter at the 6:00am class this morning. I am going to have to give Chris, and Travis a hard time on Monday for skipping out.

  • Karin
    13 years ago

    Nice big group tonight at 5:30!!! Great job everyone.

    AMRAP in 20 minutes of:
    6 DL 155#
    7 burpee pull-ups
    10 KB swings 53#
    run 200 meters

    5 rounds plus 4 burpee pull-ups

  • Armando
    13 years ago

    Great job 4:30 & 5:30!
    6 DL @ 165
    7 Burpees pull-up
    10 KB @ 53
    200m Run

    Total of 6 rnds