WOD 03-15-2011

AMRAP 20 min.
30 Box Jumps
20 Push Press 115/80#
30 Pull Ups

This is a hero WOD. Bring it today in honor of Danny and all those who serve our Great Nation.

Bracket Challenge Update:
If you would like to take part in the 2nd annual CFR bracket challenge, follow the instructions below.

1. Go to espn.com find the tournament challenge button.

2. Create an account and fill in your bracket.

3. Join group crossfit rebellion. The password is CFR.

4. You may have two entries.

5. In order to participate in the CFR bracket challenge you must pay a $10 management fee for each bracket you enter.

6. The winner of the challenge will take possession of the “management fund”.

7. You must complete your bracket before tip off on Thursday.

Please bring you fees in by Thursday or as soon as possible. The deadline is Saturday. Let me know if you have a problem.


  1. For new folks: ‘hero WOD’s’ are usually more physically taxing workouts that were created by Crossfit headquarters in memory of a member of (usually) the military or (in this case) a SWAT officer who died in the line of duty. You can google “Daniel Sakai” and read his story, or check out this link:
    Find the inspiration to work extra-hard for this one.

  2. Kyle Deneke says:

    Thanks Sri.

  3. Kyle Deneke says:

    UAB plays tonight. The gym doors will be closed on time tonight at 7:30.

  4. How does tonight game affect the thursday deadline for our brackets?

  5. This doesn’t look fun at all. Kyle you’re gonna need to turn the volume up tonight to drown out the misery.

  6. http://crossfitlisbeth.com/2011/03/15/do-it-badly/ – Great advice that I need to follow.

  7. Chuck I asked the same thing. Apparently these games don’t count in the bracket. They are sort of a “gimme” for everyone.
    I watched the carnage this morning. It was tough Nicole. Like Sri said, just focus on the hero who we are honoring through this wod.

  8. @Alima and Nicole: loud music helps, too.

  9. Well if you have the right loud music, yes I agree.

  10. Yep! Alima have you finished your new mix cds yet?

  11. nice article, donna! my favorite part is “be a trainwreck sometimes.” i’m pretty sure that was me last night – it was pitiful! however, i’m not so sure kyle would be too happy if we followed the advice to “go ahead and put your foot through the wall” – haha! but it would be fun 😉

  12. Which would you prefer, Kyle? Foot through wall or 5 lb. plates cracked in two?