October 8, 2008
October 12, 2008

Another big thanks to Chris S. for printing out articles regarding the Mimms case. Tom (not Brose) posted in the comments the workout that Mimms was put through if you are curious. If you haven’t already feel free to add your thoughts to the post!

Warm-up: 2x through (I think…)

20 squats
10 push-ups
10 hyperextensions/supermans

Classes have been dominated by workouts lasting around 30mins or simple strength workouts. But some of the more notorious Crossfit workouts are short, intense, sprint like workouts that can be completed in under 5 to 10 minutes. With that in mind, we tackled two sprint-like workouts of our own.

Workout I:

7 rounds for time:

7 DB Squat Cleans
7 Clapping push-ups

Workout II:

5 rounds for time:

5 Box Jumps
10 Ball Slams

Post loads to comments.

Two simple but brutal couplets to end the week with! Strong work from everyone, and I do believe Steve O. and Reggie owe us a tie-breaker for the first workout!

Rest up for Sunday’s class and send some good vibes to those who are competing in the Mid-Atlantic Challenge Saturday!!



  1. CFDC Maiko says:

    Wee~ It’s Friday!~

    Workout I – I used two 25#s although it kinda looks like I used either 20# or 40# from the picture. Finished in 7:12mins which sucked b/c I was hoping to get sub-7!

    Workout II – I used the 20# ball for the ball slams and finished in 3:36.

    My shoulders are DONE. IN PAIN. They need some LUVIN! That’s how hurt they are…

    Oh, and the clapping push-ups made me miss Krav =(

  2. Chris says:

    wow – I felt seriously gassed last night.

    40lb DBs for the 1st workout;

    Big Box and the heavier basketball-slamball for the 2nd.

    Definitely preferred the 2nd over the 1st.

  3. tomandami says:

    Used 50 lbs for the first round with a lighting 9:26 and tall box abd 40 lb then basketball after 40 lb ball srpng a leak finshing with 5:01. Today arms/shoulder tired.