WOD: 7-30-13

by: Gino Escalante in: WODs
29 Jul



GS L1: 12 min AMRAP of:

30 second Hollow Hold
30 second Superman Hold
30 second Handstand Hold
6 Presses

GS L2: 12 min AMRAP of:

10 Toes to Bar (if you cannot make it, go to L1)
30 second Superman Hold
10 second one arm Handstand Hold (on each arm)
6 Presses

WOD L1: 5 rounds for max reps:

200M Run
8 Thrusters (75/55)
8 Over the Bar Burpees

Rest 1 minute

2 minute time limit on each round

WOD L2: 5 rounds for max reps:

200M Run
8 Overhead Squats (95/65)
8 Over the Bar Burpees

Rest 1 minute

2 minute time limit on each round


Let’s recap…

Click here to listen to the recap, but keep reading with your eyes for a literal catch up format.

Individual men:

  1. Rich Froning (an absolute phenom of an athlete)
  2. Jason Khalipa (back on the podium after 4 years of coming up short)
  3. Ben Smith (back on third place after missing out last year)

Individual women:

  1. Sam Briggs (delivered on the expectations)
  2. Lindsey Valenzuela (first time on the podium)
  3. Valerie Voboril (first time on podium)

Before we moved on to the teams, i’d like to say just a few words about the women who competed this weekend.  CrossFit will certainly get a bad rep because many young women will see these female competitors and think unfavorably because they are “too muscular”.  The train of thought  will go something along the lines of:  “I don’t want to lift/do CrossFit because I don’t want to look like that”.  These particular women are so in tuned with their bodies…they are just such power houses, they will gain too much “muscle mass and looks gross”.  Arnold Schwarzenegger (failed at spelling that correctly the first time) is quoted in his workout encyclopedia with the following:

“To build muscle you need to train with heavy weights.  At one point, simply to put an extra inch on my thighs, I concentrated on doing Squats with 500 pounds for reps.” 

To all of those women, I say this:  You f!#$@%g wish you could look like them.


  1. UTE Hacks Pack (complete domination)
  2. CFNE Team A (RCBB extends our congratulations to our neighbors over in Newton on their victory)
  3. CrossFit Adrenaline (first time on the podium)

Spirit Award:

Kristen Clever (workout the entire week with a sprained ankle)

It was a good weekend,



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