WOD Details

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11.7 WOD 11-07-2011

Exercise Details
1. DB Lunges Men: 35 lbs. (15.89 kgs.), Women: 20 lbs. (9.08 kgs.), 30 reps
2. Run 300.00 meters (984.3 feet)
3. Weighted Pull Ups Men: 25 lbs. (11.35 kgs.), Women: 10 lbs. (4.54 kgs.), 10 reps
4 round(s) for Time
Ratings Ratings



Details:

3150_view

4 rounds:
30 DB Lunges (35/20)
300m Run
10 Weighted Pull Ups (25/10)


Male
Female

Non-Rx
Rx
 

Top 15 Rankings View all

Rank Username Result Gym Completed Date
1 MalachiB 00:14:42 mins. Crossfit Strong 11/07/2011
2 KyleH 00:15:28 mins. Crossfit Strong 11/07/2011
3 JakeA 00:16:56 mins. Crossfit Strong 11/07/2011
4 CoachYocom 00:18:47 mins. Crossfit Strong 10/31/2011
5 TanyaS 00:19:12 mins. Crossfit Strong 11/07/2011
6 JakeT 00:20:26 mins. Crossfit Strong 11/07/2011
7 KimM 00:20:56 mins. Crossfit Strong 11/07/2011
8 JustinBell 00:20:58 mins. Crossfit Strong 11/07/2011
9 GeoffM 00:21:17 mins. Crossfit Strong 11/07/2011
10 ShelbyB 00:21:59 mins. Crossfit Strong 11/07/2011
11 JeremyC 00:22:05 mins. Crossfit Strong 11/07/2011
12 BrettM 00:23:55 mins. Crossfit Strong 11/07/2011

Comments

  • BryceL 11/07/2011 20:04:26

    cfskerd.com and its available!

  • ChrisAdams 11/07/2011 16:59:07

    @coachYocom these are both available: cfsbox.com and strongCF.com

  • QiyamahM 11/07/2011 16:00:07

    @CoachYocum it could be cfstrong.com

  • PaShunD 11/07/2011 15:55:33

    I just want to say that the pic with of Hank doing the no banded weighted pull ups is SICK!

  • CharlieN 11/07/2011 14:45:10

    @cody - gumbyluvpokey.com

    @gale - foreverstrong.com, yocom.com, cfs.com, skerd.com, uskerd.com, iskerd.com, iamskerd.com, tuffwods.com, or dontcry.com

  • JuliaJ 11/07/2011 13:58:19

    great wod. legs hurt ALREADY! gale thanks for the much needed help at the end with my pull ups. website suggestions: 321go.com, strongwod.com, cfswod.com

  • ShelbyB 11/07/2011 13:54:44

    @ Mark-Great seeing you today!! Glad youre back, at least for a little while.
    @ Kristi- you are a rockstar on those weighted pullups! amazing job!

  • SpencerS 11/07/2011 13:46:27

    You should name it www.crossfitstrongyourboxbadmyboxgoodsumodeadlifthighpulls.com/galeyocom

  • MarkH 11/07/2011 13:29:09

    Great seeing some new and old faces this afternoon! I look forward to not walking tomorrow.

  • RyanC 11/07/2011 12:35:34

    crossfitninja.com...its taken, but they sell zumba...maybe you could buy it cheap...or cfstx.com...

    ps...dont google xfitstrong at work...

  • CodyR 11/07/2011 11:50:30

    @Andy... Im actually an African Prince who inherited $1,000,000,000,000. I need your help to bring the money to America. Please send me your bank account number, social security number and first born child and I will pay you 50% for your troubles.

  • AndyL 11/07/2011 11:12:37

    Cody, then apparently you live in Portugal and are running a phishing scam. At least that`s what I could gather from some quick research about the owner of theswan.com

  • CodyR 11/07/2011 10:21:52

    @Gale... obviously I have already reserved theswan.com for my personal use

  • CoachAsH 11/07/2011 10:16:34

    Shout out to a few ladies this morning...

    Little Debbie - RX kipping pull ups today! GREAT JOB!
    Angie - first workout out of Strong Foundations & you booked it! you are gonna do great!
    Monica - those lunges were nothing for you & i loved your determination on the pull ups!
    Lindz M - great job on those weighted pull ups! they looked so easy for you!

    good job ladies!

  • CoachYocom 11/07/2011 10:09:20

    mylien...you didnt have to delete your comment...but @cody -- I was leaning toward theswan.com

  • CodyR 11/07/2011 09:49:39

    www.galekwando.com

  • LeticiaS 11/07/2011 09:31:25

    Ok. Fill out a form? I cant decide. Guacamole, queso, pico and salsa?

  • EricZ 11/07/2011 09:19:36

    Strong.CF.com

  • CoachYocom 11/07/2011 09:10:34

    anyone have any good ideas for a short url for our website. It obviously has to be available. I have tried cfs.com or stro.ng but I cant see to get creative with it

  • AndyL 11/07/2011 08:48:45

    I think theres a dinner Friday.

  • CoachYocom 11/07/2011 08:41:32

    Good Job this morning. Get ready for our thanksgiving dinner. Come grab some food Friday night and hang out and then out on the town or home ;)

  • CoachAsH 11/07/2011 08:37:58

    THANKSGIVING DINNER THIS FRIDAY!!! 7PM. If you are planning on bringing something please FILL OUT THE FORM...do not just write it in the RSVP. Once we have what everyone would like to bring, if i need more/less, ill let you know! thanks!

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