July 14, 2010
July 19, 2010

Skill work:
2 rounds of each
10 pistols each leg (assisted, strict or weighted)
3 Turkish getups each side

15 minute AMRAP

Finished with some tire flipping just for fun!



  1. Dan Samarov says:

    Hittin’ this up tonight!

  2. Sara says:

    Another lovely picture of my backside. Tom are you trying to tell me something?

    Great workout. Knee was hurting a little too much on the pistols yesterday so had to bail on those. Except for the first 4 rounds of double unders I felt pretty good on the metcon. Got almost 10 full rounds (last round of double unders weren’t work under the pressure of finishing the round before time was up.

    Felt good flipping big poppa once I got some dry hands to grip with. Need to do more of that.

  3. SBV says:

    Skill work: Pistols with band assistance; TGUs at 8kg, 12kg, and 16kg

    Had some serious ankle mobility issues with pistols — definitely a huge weakness. TGUs were really fun.

    METCON: 15 minute AMRAP:
    5 burpees
    10 KBS (1.5 pood)
    15 double unders

    9 rounds. Loved this workout, but I need to do a better job of pushing through even when exhausted. Rested too long between double-unders and burpees.

    Looking forward to working out at CFDC on Sunday.


  4. SaltyHat says:

    More pistols? Where did this come from? Perhaps it’s Brose’s uncanny prescience regarding movements that will appear in CrossFit competitions coming to the forefront again (I mean, really, this is becoming a little scary).

    In any event, worked up to a 24kg KB for the TGU’s and a 16kg KB for some weighted strict pistols. For the metcon, made it through 8 rounds plus 5 burpees. Finally, DU’s are not limiting my ability to get a workout when they come up in a WOD.

    Looking forward to Sunday – until then, you can find me hovering over the games live feed!

  5. Dan Samarov says:

    Some crazy events at the games!
    WOD: 13rds + burpees + swings + 1DU

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