February 20, 2009
February 25, 2009
Reggie’s gift to the gym!

With a slightly smaller class than usual, we took advantage of the space and brought out the tires for the workout for the day.


In teams of two, complete as many rounds as possible in 7 minutes for each station.

7 Pull-ups/7 Thrusters
7 Burpees/7 Med-Ball Cleans
6 Tire Flips/12 Ball Slams

There was 3 minutes of rest between stations.

I’m sure you already know that the tire flip wasn’t just flipping the tire. First you flip the tire, then…

So, one flip + jump in + jump out = 1 rep.


Amazingly, everyone pretty much got the same reps for each station.

With some time left we added two finishers to class before wrapping things up.

Finisher I: Half Tabata

Four rounds of Tabata Squats and Tabata Push-ups! Lowest rep out of the four rounds is your score. Post scores to comments.

Finisher II: 1-legged Knee-to-Elbows

Should be self-explanatory. Perform K2Es but with only one leg/knee at a time. Do 20 reps per leg, 40 reps total.

Class closed with a stretching session. Great work in breaking in those tires CFDC! Wasn’t it fun? Rest up and be ready for Tuesday!



  1. Maiko says:

    Tires were fuuuuuuuuuuuuun. What was the weight for each tire? I forget =

    thrusters = 2 x 25# db
    pull-ups = kipping
    med-ball clean = 12# ball
    burpees = sucked
    tire = ladies’ tire
    ball slam = 20# ball

    Tabata squats = 14 (went easy, feeling pretty wrecked from the weekend)
    Tabata push-ups = 12

    Single K2E = felt awkward. meh.

  2. Sara says:

    I enjoyed this workout. I was so tired at the end I had to ask reggie to help me up 🙂

    Thrusters – used 20# dumbells
    Pull-ups – kipping except one round
    med-ball cleans = 12# ball
    burpees – actually did real burpees
    tire – ladies tire but just stepped in and out instead of jumping
    Ball Slam = 20# ball (these are easier with the smaller hard medballs

    tabata squats – 14
    tabata push-ups – 7 I sucked on this one

    Single K2E – my abs still hurt from thursday

  3. John Frazer says:

    Good WOD. I’m feeling it today.

    I was the odd man out (what else is new?) so did this one solo.

    20# MB clean + burpees = 4 rounds
    “Men’s” tire + 20# ball slam = 4
    Kipping pullups + 30# DB thrusters = 4

    1/2 Tabata squats = 12
    1/2 Tabata pushups = 3

    Loved the one-leg KTEs but they took me so long I had to stretch on my own. This may have been partly because I did a pushup/KTE circuit from Coach Rut less than 16 hours earlier.

  4. edgy reggie says:

    I have to agree that the tire flips were fun! 🙂 But I do wonder if I would have the same reaction about the “really huge” tractor tire that is currently sitting outside of Balance Gym?

    Answer: Probably 🙂

    (Several people inquired about the weight of each tire. I’ll try to remember to get the size of each one and see what information the manufacturer has.)

    I used a pair of 45# dumbbells for the thrusters and a 20# medicine ball for the cleans (sorry to steal this one away from Sara) and for the ball slams. I did jumping pull-ups (sorry, no kipping in this session) and used the large(r) tire that was photographed in the picture for the flips.

    Tabata squats: I did 13 bottom-to-bottom (B2B) squats ’cause I’m crazy like that. 🙂
    Tabata push-ups: 13
    Single knees-to-elbows (K2E) felt fine, but I had to break it up into three rounds.

    All-in-all, it was a good workout (read: I liked it). 🙂

    There was great work by everyone (as always)!

    Additionally, I did Winnie’s yoga class last night as well as Olympic lifting on Saturday, and — as of this writing — I am sore as hell! Nevertheless, I’ll survive! 🙂

    @Rhonda: If you are reading my comments, where are you? 🙂 Yes, I am calling you out! 🙂

    CFDC’s own ODB is…recovering.

  5. SaltyHat says:

    Hey Guys – Steph and I were bummed to be missing Sunday’s class, but to make up for it, we sweated it out with CrossFitNC on Saturday – they put us through a workout that would have made Tom B. and the Red-Viking proud (and even involved tractor tires!):

    After the 2-min warm-up:

    Run 400M;
    20 tractor-tire sledge-hammers;
    20 back extensions;
    20 GH sit-ups;
    20 box jumps.

    -at the completion of 4 rounds, take a 5 min rest before moving on to round 2-

    15 SumoHP (men 95#, women 65#);
    Run 100M;
    15 Pushups;
    Run 100M;
    15 Push Press (same weights as above);
    Run 100M;
    15 Squats;
    Run 100M.

    All for time. Brutal. I have never experienced so much trouble with box jumps as I did after the BackExt-GH Sit-up pairing. And my core still feels like a have a swarm of hornets stuck inside me. All in all, it wasn’t CFDC, but it was great substitute – a good crew to workout with if you ever find yourself in Raleigh, NC.

  6. Henry says:

    For the Whiteboard: Pulled #345 and then #355 singles last week.

  7. Maiko says:

    damn, sounds like quite the workout Salty!! I like how there’s shorter runs in there (100m) but that first workout would have killed me after 1 round! And people think you can’t get a good workout using mostly or only bodyweight…psha!

    Added your update to the whiteboard Henry! Completely forgot to add Tabata Squats and a 500m row to it – will do so later!

  8. Rob says:

    I like the tire flipping graphic!

    I used 35# for the thrusters, everything else as Rx’d. I had to skip the single K2E because of a lingering shoulder injury.

    Sundays are my favorite WOD days by far, it’s nice to be there when the gym isn’t so crowded with non-crossfit people.

  9. Anonymous says:

    No need to call me out. Resting my knees. I plan to be in on Tuesday.

    Jackie is waiting for it to warm up.


  10. Sara says:

    Rhonda – just think of it this way… we feel the void when your missing from class

  11. Maiko says:

    woohoo! got love for the tire-flippin pic! ^o^

    glad to hear you’ll be back Rhonda! I was wondering where you were

  12. edgy reggie says:

    Weight of the tires is as follows:

    “Small” (aka “the ladies’ tire”): 198.9 lbs. (90.4 kg),

    “Medium” (the Firestone tractor tire): 220.4 lbs. (100.19 kg), and

    “Dag, that is huge!” (the Goodyear tractor tire): 369.8 lbs (168.11 kg).

  13. Maiko says:

    I didn’t realize we were flipping that much weight around!!! Makes me feel pretty damn proud actually, LOL

  14. John Frazer says:

    We were using just the small and medium, right?

  15. Sara says:

    I am surprised they are that heavy too. I thought the little one was lighter than it is.

  16. edgy reggie says:

    @John: Correct.

    I was surprised at the weight of them too, but when you stop to think about the application for each tire, it makes sense (at least it does to me).

    I did some research online in order to get an approximation, but I’ll try to ask the dealer about the tire weights. I’ll post corrections if needed.