WOD 02-18-2011

For time:

Run 1 mile

100 Squats

75 Sit ups

50 Kettle Bell Swings 53/35#

25 Pull Ups

Run 1 Mile

Member Appreciation Tomorrow Morning.  Come by and meet other CFR members.  Coffee and Fruit will be served.  Feel free to bring guests.

And don't forget the Rumpshaker 5K. You can sign up to run for team CrossFit Rebellion here !


  1. Crap. You’re trying to kill me aren’t you?

  2. Good thing I carbo-loaded last night with that giant bag of gummi bears.

  3. Oh yeah, I’m loving this one!

  4. Would it be unpositive to say this WOD doesn’t seem very member appreciatey? :o) Can’t be there tonight, but this is one where you’ll have to tell yourself every step something like “this is weakness leaving my body.”
    I will be there tomorrow!

  5. Kyle-Can we run our miles around the park? One time around the park is close to a mile. I can mark it off beforehand with my watch.

  6. If you head out the door of the gym headed east toward the party place that i cant remember the name of right now go just past it, cross the road to the park then turn around and head back the way you came and stick to the far outside of the track and stay on the track untill you are lined up with Crossfit’s door then turn and head back across the street you can get the 1 mile distance. if you just went straight across each time, door to door is .82 miles.

  7. Damn….not sure which one I’m looking forward to more, the Calculus review class or this.

  8. Kyle Deneke says:

    We can have a 1 mile loop around the park, as long as we are certian of the distance.

  9. So sad to miss this one!

  10. Per google earth, bets i can tell it’s .86 miles front the CFR front door, along the trail around the park and back to the front door.

  11. sorry.. best

  12. Chuck’s distance sounds right. I’ll get there early and verify with my watch.

  13. Hate to miss this! (Not really) collin, I would opt for calc review… Today I’m thankful for my 10 and 11 year old hyperactive team! Those that wod tonight remeber this: PAIN IS TEMPORARY. PRIDE IS FOREVER.

  14. hate that i’m going to miss this one too! i have a stinkin home orientation today at 3 that will prob last until at leat 5 if not later. not to mention that i am in BFE better known as Tannehill.

  15. Thinking that makes an awesome CFR shirt!

  16. Collin, anything is better than a calc review.
    I wish I was going to be there. If I had a kettlebell here I would do this one at home when the nug wakes up from his nap.
    Might do everything except the kettlebell. I’ll let you guys know about the fun factor as soon as I’m finished 🙂
    Hope to see everyone tomorrow!
    And don’t forget about the rumpshaker 5k. I’m going to keep bugging everyone until I see all your names listed under Team CrossFit Rebellion! 🙂

  17. What! Running on Friday…I thought that was reserved for the Wednesday classes. I’m going to have to change my off day again.

  18. Alima, I’m currently working on running to see if I can get up to running a 5k…hope to join you all!

  19. Back to report…. The suck factor is pretty high, but the fun factor is pretty high too. That sort of sums up CrossFit perfectly, doesn’t it? High Suck Factor. High Fun Factor.
    I was also pushing a 26 pound beast and a jogging stroller for the running so ya’lls suck factor should be a little lower.
    Enjoy 🙂

  20. Donna,
    I think the Marine’s say…Pain is weakness leaving the body. and I almost wore that shirt today. shoulda packed it!

  21. Boo running. Hooray wine!