June 19, 2008
June 25, 2008

Warm-up: 3x through of…

15 squats
15 push-ups
15 supermans

Skill Work: Deadlift

We did some practice lifts with the bar, gradually loading them up to just short of bodyweight. From there, with the bars loaded to bodyweight, we tackled the workout for the day.


Much like Tuesday, this workout was “Barbara-esque” in that you completed each round as fast as possible and got a period of rest before moving onto the next round. Unlike Tuesday, we used exercises requiring weights.

Complete the circuit as fast as possible for a total of 3 tries:

15 Deadlifts (loaded up to bodyweight)
15 Burpees
15 DB Cleans (DBs equaled 40~50% of bodyweight)
50 Rope Skip
15 Thrusters

Burpees and cleans…

Blood and Sweat…



Damn Steph you’re fast!!!


After some rest we gathered the group for final bit of business…




  1. reggie says:

    Thanks everyone!

    It looked as if everyone has kicked ass on the workouts (then again, is there a choice?). Great job!

    The surgery went well on my right knee, and I am actually walking with one crutch. I’m heeding everyone’s advice about taking it easy for the time being.

    When I get back (and it will be soon), watch out! 🙂

  2. lengua says:

    Get well soon so we can have you back at CF and yoga!

  3. CFDC Maiko says:

    Glad to hear the surgery went well! Rest up and get better soon!!! It’s not the same without ya!!!

  4. Chris says:

    CrossFit DC’s Latest Workout: Rorschach Test for Time

    Glad to hear surgery went well Reg – rest up and heal up; your absence from workouts is greatly noticed!

  5. CFDC Maiko says:

    Geez, now I know what the burpee prints remind me of…

    Not 100% SFW