W.O.D. 5.1.09

The Beach Assault
Row to shore-1000M row
Ascend the cliff-5 rope climbs
Attack the objective-100 burpees and 100 wall balls (14#/20#)
Extract the wounded-200M Farmers Walk (35/45KB)
Descend the cliff- 5 rope climbs
Extraction-1000M row

*This will be completed in teams. The number of participants in each class will determine how many athletes are on each team. For an extra challenge, wear a weighted vest.


"Wheel Analogy", CrossFit Running Certification by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

"Regard your soldiers as your children, and they will follow you into the deepest valleys. Look on them as your own beloved sons, and they will stand by you even unto death!"
- Sun Tzu

Hot Wheels/Sam: 38:38
Lisa/Dan: 28:56
Brian/Mike: 31:41
Matt/Ray: 34:02
Jeff/Swine Flu Paul: 34:48
CP/Miranda: 34:32
Doug/Cindy: 24:43
Katie/Granny DeSwine: 46:08
Mike F/Jill: 43:28
Jason/Charlie: 42:38
Scott: 21:09 (1/2 Solo)


Ray said...

OK people, you heard the lady.

Get on your feet!

Fix bayonets! Lock and load!

Standby to hit the beach!


Joe A said...

Would it be possible to learn the pose method of running one day before a 400 m run warmup? Can the pose run be used for sprints?

Anonymous said...

I should be at the 630 class if anyone wants to be in my team tonite..


Anonymous said...

People in Coconut Point Estero, Fl recognized the Crossfit name on your father's tee shirt. I gave them your biz card. They have friends in PA.

Aimee Lyons said...

Joe A.-Absolutely, we can go over POSE. Sprinters, Marathoners and everyone inbetween can use POSE, for more info, check out:



Jen S. said...

this WOD sounds challenging....and interesting! I'm bummed I won't be able to make it tonight! :(

Jason Lyons said...

the more i read this, the more scared i become. i may puke tonight if there are only two people on a rescue squad.

it seems that people are scared. not too many posts.

Jim Curran said...

Sam had a boat anchor for a partner today and carried my ass, I owe you one buddy

Jason Lyons said...

way to fight today charlie. i think at the end, we were both in need of a rescue from the beaches.

Cindy said...

Doug, you are an awesome partner. Sorry about you having to do all those rope climbs but I hope I helped out with the wall balls a bit!

Ray said...

Way to kick butts and take names everybody. That was a tough one.

Matt, you are a machine, brother. Sorry I couldn't help you on those rope climbs. Those are first on the list next time. I managed to complete one after I recovered from the WOD and after a beer, but not in time to help you.

Awesome job everyone.