8 Rope Ascents
400m Run
40 OHS (95#/65#/35#)
400m Run
40 Ring Push-ups
400m Run
40 Jumping Back Squats (35#/Red/Green PVC)
400m Run
8 Rope Ascents
For Time
LEO
Zach Domka (95#/35#/ladder) - 48:58
USAF
Evan Smith (95#/35#) - 39:13
Firefighters
Kris Rotan (45#/35#, KRPU) - 29:37
Jerome Perryman (95#/35#) - 28:15
Craig Bowen (95#/35#) - 33:10
David Woodhouse (mod) - 24:05
Members (Advanced)
Lee Gibson (95#/35#) - 37:23
John Frieh (95#/35#) - 22:54
Mike Mangan (95#/35#) - 20:47
Members (Basic)
Rob Straughan (95#/35#) - 31:20
Greg Lloyd - 33:50
Members (Recruit)
Shannon Kelly (40reps of: PullUp/PushUp/K2E/1legBJ/FK/10#SP/JRD)
Sara Stiles (45#/red/knees) - 35:55
Holly Glaspey (35#/red/knees) - 48:11
Jason Glaspey (65#/35#/ladder) - 39:54
Leslie Werschkul (35#/knees/red/ladder) - 27:40
Morgan Royse - 37:54
Josh Stein (95#/35#/ladder) - 32:48
Leslie Poole (mod) - 27:19
Tom Offerman (45#/KRPU/red/10Xladder) - 46:20
Ricardo Linnell (ladder, 45#, 35#) - 43:55
Leslie/David mod => 50 reps of: boxJ/GHD/f.squat/FK/boxJ
Hooyah for sore neck and shoulders. I think I sprained my ego on the double unders and snatch balances.
Posted by: Evan | February 29, 2008 at 08:56 PM
In defense of my time, I did 10 rope climbs and only 6 ladders. Ouch. My right shin hates me right now.
Posted by: Zach Domka | March 01, 2008 at 08:40 AM
my mod wod: 40 box jumps, 400m run, 40 back squat 65#, 400m run, 40 GHD sit ups, 400m run, 40 jump squats (red pvc), 400m run, 40 box jumps. David did runs between sets, also.
To everyone climbing the ladder and ropes- wow, awesome job!
Posted by: Leslie Poole | March 01, 2008 at 08:56 AM
how I fit WoD into a "leisure gym":
throw a rope overhead and do 12 jumping strict rope pull-ups, focus on negative, instead of rope ascents; modified HSPU (pike position, feet on box)instead of RDPU; 30# back squats (cause I don't know JBS, yet);the rest was as prescribed. Took me forever to work out the modifications; people moving my stuff... one guy insisted on using my space - standing OVER my loaded bar - to do his BW calf raises! I don't want to be a snob, but WHY CAN'T THEY ALL JUST CROSS FIT!!!!
Posted by: bridget | March 01, 2008 at 10:26 AM
I am officially an addict. After falling off the ladder (climb #6 at the top on the last set), I got back up and finished the workout and then showed up the next day for pullups and the run. AHHHHHHH...the power & addiction of CrossFitHEL.
Posted by: Ricardo | March 02, 2008 at 06:26 PM
Ricardo-- you are my hero! Coach said you got right back up and finished your rep. Nice! -- you are addicted to danger :)
Posted by: Jennifer Kellams | March 03, 2008 at 04:37 PM