Thursday: 120705

Posted: July 4, 2012 by Sarah Mills in WODs
Tags: , , ,

Hey guys. Something a little different for you today. Are you ready? I know we’ve had a lot of long workouts (July 4th included) lately. Here’s a quickie but a challenging one nonetheless with some less common movements involved.

Run 200m
1 Rope Climb (scale: 3 rope climb attempts)
3 Bodyblaster Burpees (scale 15 Burpee Box Jumps)
6 Pistols (alternate legs) (scale by holding a weight plate in front, or do 20 air squats)

What is a Bodyblaster Burpee you ask? Well, it’s a burpee with a jump to a pull-up to a KTE (knees-to-elbow)! You heard me. đŸ™‚ And get ready for the ‘gun show’ with some pistol practice! Pistols seem to show up in CrossFit competitions everywhere and just like dumbbells isolate arms and shoulder work, pistols give you the chance to isolate legs on the squat…so we’re gonna do them! Standard for the pistol is hip crease below the knee, just like in the air squat, no touching the foot or hand to the ground, but you can grab the foot with your hand if you like! Go get it!

  1. NickyB says:

    My 7am is open.

  2. Jean says:

    9:30 open, moving to 10:30

  3. Nelson says:

    7AM Open

  4. Jon W says:

    4rds + 6 pistols + 100m run

    Need to work on pistol form.

  5. Thi Pham says:

    3.75 Rx

    Note: 4th day in a row WOD’ing, suppose to be a rest day, but saw pistols in the WOD, had to come do the WOD today. 1st time doing pistols in the WOD. Loved it!

  6. 4 rounds–air squats for pistols—have to get these old hips open for pistols

  7. thumper says:

    9:30 open, switching to 10:30

  8. fnotarangelo says:

    5 rds + run + rope (Air Squats for pistols)

  9. Jon says:

    4+ rope, BBB, pistols, 15M run. Took it a little slow on the runs, keeping my back happier.

  10. Kevin P says:

    5 rounds + 200m run Rx

    Fun one. I haven’t done rope climbs or pistols in awhile.

  11. KDogg says:

    3 rounds, about to start my run.

    Was able to climb the rope for the first time….

  12. Lynda says:

    Crossfit Rochester
    partner WOD, do max reps of each exercise while your partner runs 200m, then switch

    4 rounds:
    Wall balls / 200m run
    KB swings 1 pood / 200m run
    Toes 2 bar / 200m run

    34:35 – 177 reps

  13. Jonathan chireix says:

    Sorry will not make 12pm class

  14. Kevin says:

    5rds + Rope + BBB + Pistols

  15. Stephanie says:

    3rds+row (for run)+1/2 rope-bench pistols.

  16. salbec says:


    AMRAP 12
    25 DUs, 1 Rope Climb, 3 (2 pushups to pullup), 10 slow air squats

    3 Rounds plus rope climb.
    Going very slow reintroducing squats. Back still healing – SI issues suck people…nuff said.

  17. Larry says:

    1 burpee blaster short of 4 rounds
    (3 + run + RC + 6 pistols + 2 blasters)

  18. matt noto says:

    4rds + run+ rc
    (didn’t feel so hot)

  19. Mike Ponder says:

    hmm no rope here but substituted with 10 towel pull-ups

    5 rds + 200m

  20. TK says:

    3.75 rounds (air squats for pistols)

  21. only 2 rounds plus 5 BBB (the thing that killed me were those burpee box jumps!)
    happy to say I climbed the rope on the first try, and next time won’t be scared to go all the way up. AND i did pistols for the first time. determined to get an unassisted pull-up so i don’t have to do the BBB the next time!

  22. kase says:

    2 rds + rope + pistols (first running wod since Jan)
    turned into a clusterf*ck when i lost my feet and hung at the top of the rope like an idiot
    mods were plates to jump up to the bar and bad leg only down to 18″ box

  23. clawson410 says:

    3 rds+ 100 m run
    Hot one!

  24. Joe says:

    4 Rds Rx (except holding 10# weight in front on Pistols)

    Love the bodyblaster burps not as big a fan of the pistols…

  25. Karen says:

    2 rd. rope attempts, burpeebj, squats

    For rope: remember start with my knee up and keep foot flexed.

  26. Scott says:

    4 + run + 8 ring rows

    MOD (9 rr for rope climb & star jump / box jump for bbb) pistol off 20″ box

    Thx Jon

  27. Monach says:

    3 rds + 200m+1 rope climb

    Mods-knees to chest and pistols off 20 in box.

  28. Casey says:

    4 (air squats instead of pistols)

  29. Mirza says:

    3 rnds and 100 m, mod pistols to squats with 15#

  30. Leigh N says:

    4 rds – 20 air squats for pistols

  31. Carol says:

    4 rounds

    Mod….pistols on bench

  32. monroemiller says:

    WOD: 6 pistols short of 5 rounds Rx

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