2/3/14 WOD

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Thank you for all of the support, we have the best bunch of crossfitter’s around. I know I may come off as mean and never smile much but I enjoy everyday I get to come to work, because of people like you. My brain just forgets to tell my face to smile sometimes but I am looking forward to another 5 years with an amazing Crossfit community.

FUNCTION

A. Take 15 minutes to establish a 1RM Front Squat.

B. EMOM for 10 min

Clean & Jerk x 1 rep

-start at 50% of 1RM and add weight each minute.

C. For Time:

Row 500m

20 KB Front Rack Walking Lunges- 35/26 x 2 kb’s

40 Pull-ups

20 KB Front Rack Walking Lunge

800m Run

*score- A=max front squat, B= highest clean & jerk, C=time

DRIVE

A. 12 minutes to establish a 3-position Snatch (mid-hang, hang, low hang 2″ off floor)

B. EMOM for 5 min

3-position Snatch x 1 rep @85% of max from A.

C1. 3 x ME UB C2B Pull-ups w/ 1 tempo strict pull-up (stop all swinging- 3 count up, 3 count pause w/ chin over bar, 3 count down)- every 5 reps; rest 90 sec.

C2. 3 x 20 (steps) Front Rack Walking Lunges- heavy as possible, continuous stride- rest 90 sec.

D. 10 min to complete

4 rounds of:

15 STO-135/95

15 T2B

50 Double Unders

-with the reminder of 10 min

AMRAP of:

Lateral bar hop Burpees

*score- A & D.

Challenge WOD

A. Kelly

5 rounds for time of:

Run 400m

30 Box Jumps-24/20

30 Wall Ball-20/14

Posted on: February 2, 2014admin

3 thoughts on “2/3/14 WOD

  1. Who said you’re mean? Was it Dirk? Was it Brody? I’ll have you know that I think you’re one of the most lovely people I know. Your beautiful smile brightens up the entire gym. Don’t listen to those guys.

  2. Don’t listen to Richard…you’re mean…but in a good, oddly inspiring way–you never let me cut corners like I want too. It’s a beautiful thing!

  3. Hey Richard keep your mouth shut!! We all know it was Brody! But he speaks the truth, Lindsay is a jerk! I think I am going to boot camp. They seem happy and look at the results…….. well they seem happy!

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