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WOD 11/11/11

Elevated Deadlift 3-3-3 (standing on a 45# bumper)


As quickly as possible:
50 Burpees
40 Russian Twists
30 Kettlebell Swings (heavy)
20 Pullups (chest to bar)
10 Handstand Pushups
20 Pullups (chest to bar)
30 Kettlebell Swings
40 Russian Twists
50 Burpees


25 minute Cut-Off – SCALE ACCORDINGLY


November 12 is the Houston Competition Hammer & Chisel hosted by Atomic CrossFit. If you’re looking to carpool post some comments and get a group together. We have a lot of athletes competing so if you want to come show your support there will be lots of CFB & CFMC athletes to watch.


Sunday Open Gym – It’s from 2-3pm at CFMC the 1-15th of every month. It’s 2-3pm at CFB the 16-31st of every month. You must RSVP by calling, emailing, or texting Neal or Stefan depending on which gym is hosting the class.


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Showing 8 comments
  • Cody

    18:06 Rx…super tough workout. Thanks kara for pushing us through it.

  • Austin

    19:50 Never thought I would get 100 burpees in a work out! Had to use bands on the hand stand push ups and pull ups, 30# KB and 8# ball on the twist.

  • Chris D.

    the picture says it all, 19:59
    I thought of an idea for the next shirt: Fitness in a box

  • Sheree Pierce

    I am strangely disappointed I had to miss this one. I would, however, like to just complete all the reps…no way in 25 minutes.

    Chris D., LOVE that idea!

  • Merrell

    toughest workout of the week. Did manage to PR my deadlifts, though, at #230

  • Jason

    18:20. 53#, 1 ab-mat. Burpees still suck. Especially 100 of them.

  • JJ

    16:10 1 mat.

  • Stutes

    19:35….53# KB, 2 ab-mats. First time to get HSPU on the wall!

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