March 11, 2009
March 15, 2009

Tom had some fun in mind to wrap up this week. We were broken into two teams: guys versus the ladies. The aim: complete the obstacle course as many times as possible. When one person completes the course the team gets one point.

I’ll be honest, I never did catch how long we were doing this.

The Course:

Sprint to end of Court
6 Tire Flips
Jump hurdles back to start*
Bearcrawl to end of Court
10 Wall Ball Shots
Sprint to start
3 Wall Walkers

*When you finished the hurdles, you tag the next person in your team but continue with the rest of the course. Once tagged, the next person begins the course.

Brace your Bandwidth, here comes the pics!

The guys won with either 32 or 33 points while the ladies finished with 28. Then again, there were more guys than gals as usual. Hrmmmm….

Once everything was said and done, no one in their right mind could ignore the massive tire in the gym!

Say hello to Big Poppa. That thing is MASSIVE.

Instead of a cool-down everyone gave Big Poppa a flip or two. Or three if your were Salty. Hopefully everyone had a great time last night! Now which is worse in general: bearcrawls or sprinting??

Rhonda letting some breeze in the place, looking like the workout was a piece a cake!

Rest up and be ready for Sunday!!



  1. Anonymous says:

    I like tire flipping!! Huge sense of accomplishment. Sprinting is way better than bearcrawls.


  2. edgy reggie says:

    Tire flips? Yeah, boooyyyeee! 🙂

    It must be a “guy thing” (according to some people that I know) or it may be a CrossFit DC/Balance Gym/City Fitness thing, but I *love* tire flips! 🙂 Each time that I had to do them last night, I was psyched. 🙂

    Of course, the rest of the workout was a blast too. I even enjoyed the bear crawl as I could feel myself get a little faster on each one.

    Kudos to everyone for kicking ass last night.

    And flipping “Big Poppa?” Loved it (more please!). I was quite impressed with the ladies attempting to flip this tire…even if the attempt did not go as expected. Now throw you hands in de air if you’s a true playa! 🙂

    I did yoga immediately after class, and I am bit sore from both workouts (but I ain’t complaining because it’s a “good” sore).

    CrossFit DC’s own ODB is…gearing up for tomorrow’s developmental meet in the Charm City.

  3. edgy reggie says:

    One reminder to everyone about tire flips: Because you start in a deadlift position with the flip, keep your back tight (and shoulders pulled back) as you (dead)lift the tire. Do not round your back!

  4. Maiko says:

    fun fun fun~~

    pre-workout: handstand practice with Sara! Got some good pointers from her, now I just gotta practice them (and work on being graceful~)

    workout: tire flippin’ was fuuuuuuun. In general I prefer bearcrawls over sprinting, but yesterday I prefer both over the hurdles. I just couldn’t get the rhythm of my jumping right (maybe if my legs were longer that wouldn’t be an issue?). Only other thing to note was that I used the 20# for the first set of wall ball shots. I blame Tom Brooooooooooooooooooooooose~

    Great work ladies! And I’m glad Reggie picked up on the Big Poppa thing! I knew you would!! 😉

  5. edgy reggie says:

    @Maiko: Well, I love it when you call me… (lol)

  6. TomandAmi says:

    Definitiely more fun than Tuesday’s WOD. There is something oddly and innately satisfying about flipping that damn tire. Wow, props to Sara for almost flipping the Monster Truck tire (she’ll get it next time no doubt). Love me those strong CF women – Ami and I will see you al Sunday.

  7. Maiko says:

    lol =P

    Oh, on an unrelated note…Dave Tate?? How did CF get him onboard or at least get him to one of the certs? Awesome, I had to do a triple take when I saw that on the main CF page. To be honest, I never knew what his thoughts on CF was to begin with.

  8. Steph says:

    Since Salty and I weren’t here for the last tire-flip fun, we were glad we caught last night’s!

    My favorites were jumping in and out of the tires and the hurdles. Me like jumping!! 😀 The worst was doing wallballs after the bearcrawls, legs on fire!!

    I didn’t attempt to flip Big Poppa but will try next time. I was too intimidated!

  9. Bryant says:

    Boys rule! haha! :p

    That was one of the worst workouts ever for me! To start off, about 2 hrs prior, I went to an all you can eat Indian buffet (don’t know what i was thinking!). So I felt miserable the whole time. Tire flipping was fun. Bear crawl not. Still was a fun workout just wish i didn’t eat beforehand. Reminds me of the Marine Combat Fitness Test that we have to take.

    I did have a breakthrough of my own last night. One of my favorite things to do is mess around in the gym after class. Well the ring muscle ups have been bothering me for the past 2 weeks. With the coaching help of Tom and Reggie, and watching Peter get his first one the other night, I got my first one (got six in altogether) last night. Of course with my usual luck no one was there to witness it. But my hands are completely raw to show for it! Next goal is OH Squats!

    Anyways, whatever I burned off last night, I definitely put back on in alcohol. So I am not feeling too well from the post crossfit/beer mixture. Hey midterms are over and I’m now on spring break! See everyone on Tuesday. Ok…back to bed for me…

  10. SaltyHat says:

    Glad to finally play with the all the tires, inc. Big Poppa – thx again to Reggie for the contribution. Now, if I could just get Brose to let me be a little more reckless in using them (I think I got called out 2 or 3 times last night for trying to hop through the tire as it was still moving). My two cents: Bearcrawls & Sprints are both still better than burpees, or worse, broadjump burpees – and if ya don’t know, now ya know.

  11. Justin says:

    That was my first time, and I have to say that flipping tires is fun!

    These sprint/rest workouts are a lot of fun. After the first time through, I was thinking that this wasn’t so bad. But around round 3 or 4 it was starting to put a lot more hurt on me.

  12. Sara says:

    Well I enjoyed this workout primarily because I really like flipping tires. I prefer to sprint over bearcrawl and I agree with Steph – the wallballs after the bearcrawls were tough.