Oct 30th, 2012

Category: CrossFit


If you haven’t checked out this article written about our very own Haley Byrnes, you needn’t wait any longer.  She could neither back squat an empty barbell nor do one push-up when she started CrossFit.  She is now a two times accomplished Games Competitor and a remarkable inspiration for all of us!  Oh snap, back to back with…..  What was your excuse again???

Strict Press

ADV – stand on bands for accommodating resistance.

5 Rounds
20 Unbroken Swings (1.5,1)
20 Unbroken Double unders

Level 2- 15/15 (one jump in between each double)
Level 1- 20 swings (26lb/18lbs) and 10 double under attempts
Adv – Faster

If you break up your set of swings or double unders you have to start over on that set.



  1. jason barrow 10/31/2012 at 12:45 am

    One time not too long ago I got into work and a co-worker asked me if I know Haley Byrnes. Apparently he was googling around for Crossfit stuff and stumbled on something about Haley. She’s famous.

    This picture is incredible. Didn’t even realize they were doing Gangnam Style, thought it was just some dudes out feelin good.

    Press: 130×3
    WOD: 8:37 rx

    I’m thankful that I failed on the 19th rep of a set of double-unders and not KB swings.

  2. JBo 10/31/2012 at 12:04 am

    Strict Press: 3×115 (PR)
    WOD: 12:02 1.25pd (only 1st 2 rounds unbroken) and 20 dubs each round (unfortunately none unbroken)
    Crazy how easy the first round felt but how quickly it got REALLY difficult!
    And Haley ROCKS! Not that I didn’t know that already, though. : )

  3. Gillian 10/30/2012 at 10:20 pm

    80, 8:36 Rx

  4. MikeJones 10/30/2012 at 8:53 pm

    145 w/bands, 7:42? (15 att)Christmas is coming, hopefully ill get double unders

  5. Joe 10/30/2012 at 6:04 pm

    Sweet write-up! Can I get a photo credit or what?

  6. Crowley 10/30/2012 at 5:45 pm

    press: 105# w/ red band
    WOD: 6:13rx, forearms were burning on the last set of swings!

  7. Kelly 10/30/2012 at 1:44 pm

    6:26 Rx. Killer Gangnam style, boys.

  8. nicole d 10/30/2012 at 12:08 am

    Totally check out that article, it’s f%#king awesome and 100% inspirational! Seriously Haley, you are my new hero, keep on killin it!