Monday WOD


For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Post time to comments.

Check out these videos courtesy of about the kip.
and Adrian Teaches Kipping, Part II…[wmv][mov]

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  1. What a wonderful workout. I could barely walk from the car into the office and am typing now with shaky hands. Thanks Brad for getting me to the “RX” level on this one.

  2. I have been stinkin these WODs up lately. That infinity sign from Saturday was next to my name again today. Arghhh…

  3. Marc,
    All I know is that you are the “strict straight pull-up king”! When I heard you did 105 CTB stricts, I was amazed no matter how long it took you.
    You are going to be hard to beat when the kip comes!
    This workout was a killer….as have been the last 3-4.

  4. I’m pretty sure I hate Kim and Brad – I’ll let you know after I do this workout.
    My brother also hates me for making him doing CF on Saturday – here’s his latest email to me…
    ‘I hate you more today than yesterday which is more than the day before! Try running 12 miles with your arms dragging the ground! And sore feet…from jump roping…’
    Goes to show you that just because you can run many marathons and do Ironman Triathlons doesn’t mean CF won’t kick your butt. I still think he’s pretty darn amazing though.

  5. Kim - CrossFit North Fulton says

    ah c’mon Peg, where’s the love? My pull ups were much better today. I reaquainted myself with the videos on todays blog but i added another pull at the top. This really helped me touch the bar without having to go any lower than my collar bone. My hands feel awesome! Like DD says “this is a wonderful workout”. Miss ya Pebbles…Up yours Gdog.

  6. I am watching the 62 kilo weight class lifting on tv…
    the guy just clean and jerked 176 lbs.
    that is a 136 lb chinese guy cleaning and jerking 387.2 lbs. that is just rediculous…i think he snatched like 140 kilos or something like that.
    hope everyone had a great weekend, I will be getting my ass whooped by this workout at around 7 or 8 yalls time. looking forward to my time being a minute faster than brads.
    gdog, i hope you get burnt

  7. 176 kilos…my bad

  8. Great job to everyone at the 5:15 workout. I am so glad that tomorrow is a rest day. My hands ( new ripped blister) and shoulders need some recovery time.

  9. gigi..burpee hater to infinity and Beyond!! says

    note from the beach…it’s raining. Time to come home, I guess.
    p.s. glad I missed this one today. How’d ya’ll do the GHD sit up’s? scared to ask…but there it is!

  10. kathy hagler says

    Gigi I wondered where u where…. The workout was good..I really want to get off the band.. I think that sucks that I can’t do it!! But Kim pushed me and was patient with my thrustera..See you this week Gigi, I hope!! Sammy, you are an animal and as always Shuga pushed himself to the limit. Hagler