400m Run
30 Pull-Ups
30 GHD Sit-Ups
30 Overhead Walking Lunges
400m Run
20 Pull-Ups
20 GHD Sit-Ups
20 Overhead Walking Lunges
400m Run
10 Pull-Ups
10 GHD Sit-Ups
10 Overhead Walking Lunges

**  25 / 45 lbs  **

Post WOD:
Group Stretching

How would you describe CrossFit to your friends, family & co-workers who haven’t tried it yet?
Have you tried to get them to give it a shot?

0 Response

  1. sassypants

    19:38 rx’d
    all fun and games until a german shepherd tries to bite off your leg

    Happy Fathers Day to all you baby daddies, old and new and soon-to-be.

  2. Jared

    19:06 rx’d

    Sticking point: GHD situps and stopping my pullups with 2 remaining in two of the rounds. As Brendan said “we come here to be uncomfortable, if you want to be comfortable, stay home and cuddle.” I was uncomfortable and wanted to cuddle, unfortunately. Next time, I will be uncomfortable and not think about cuddling to push through harder!

    Jason, I am coming for you next WOD!

  3. mikey.bialos

    Amylynne wod: (performed with none other than Amylynne)
    10 rounds Playground style
    10 burps, 10 pull ups
    Run around a series of balance beams
    16- something
    Like 70 pushups till wifey finished whatever she was doing.
    I totally rocked it of course

  4. jhenry

    21:41 rx. Ghds are my goat. EJ – Did 20 pullups in a row on first set, which is a PR and one of my 60 day goals.

  5. Vikram

    Rest day.

    Back home after a father’s day brunch.

    During brunch my wife and dog-ter (a Jack Russell Terrier) presented me with two brand new V-necks. The gift that keeps on giving…

    Looking forward to an afternoon of EuroCup football (soccer) and a power nap.

  6. BAston

    Muscle up work. Did 50 ring dips, and a bunch of dead hang pull ups. I want a muscle up by Sept 1.

    25 GHD’s.

  7. cat

    Saw Dr Fidler again this morning. Making progress. No pull ups or overhead squats yet- but can increase weight on presses.

    I know Brooklyn is far from the ues- but I’d highly recommend him! He works out of xfit south Brooklyn and xfit 718. I wish I had found him months ago.

    Go see him if your having issues!

  8. phillipc

    Worked out with the great DT to a WOD of his creation. I humbly submit it be called, “When wallballs attack” as I now have a nice chin scrape from it smashing my face in R1.

    21 Wallballs 20#
    21 K2E
    21 KB swings 1.5pood
    1 Hill sprint

  9. ERIC S.

    Worked on some strength while DT and Phillip threw some 20lbs wallballs around me….
    Front Squats
    225(3) 245(3) 255(3) 260(3) 265(3)
    Power Cleans & Jerk
    135(3) 155(3) 175(3) 185(3)

  10. Open Gym:
    Last years games wod
    Rope climbs, seated start
    C&J – ascending wt from 145-225
    23:08. Froning did this in 4:23. Wowsah.

    Cleanin Gym w Crew, rx’d!
    Crushing Joy Burger, rx’d!

  11. DT

    10: did the WOD, 22ish mins.

    12: ‘When wallballs attack’ w Phillip in 13.42. Nice job man!

    Thank you all so much for your support of the fundraiser and Standing Tall. Really means a ton. CFM is amazing!

    Happy fathers day!