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Three rounds for time of:
Row 300 meters 20 Wallball shots, 20/14 pound ball 10 Pull-ups Courtney Modecki 8:26 WOD Demo with Courtney Modecki - video [wmv] [mov] [HD mov] Rest Day! Except for those that wish to redo your efforts for Open WOD 12.1 and maybe make up yesterdays WOD.
"Zimmerman" Complete as many rounds as possible in 25 minutes of: 11 Chest-to-bar pull-ups 2 Deadlifts, 315/245 pounds 10 Handstand push-ups WOD Demo with District CrossFit - video [wmv] [mov] [HD mov] 
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.
Jacob Davis...whom a number of you have met already...will be at the gym tomorrow from 7 to 11 AM. His number is 918-207-8022. If you've not met him already, he's a Certified CF trainer and is getting a graduate degree in Sports Administration at Henderson State. I'm in MS for the weekend and will not be able to post the WOD tonight. As you know...just check the mainsite www.crossfit.com to see what it is at 7 PM or a little after. Please contact Jacob to let him know if you'll in fact be wod'ing tomorrow morning.
Anyone that wants to do or redo the CF Open WOD...you'll obviously want to do it before or instead of tomorrows wod. Keep in mind...depending upon what tomorrows WOD is...trying to have two different wods going on at the same time may be difficult. I will be back midday on Sunday if anyone wants to do it then. I know I wish to see if I can increase my numbers and resubmit before the deadline Sunday night. We need two more girls to register/sign up for the Open so that we can have a team. Just go to http://games.crossfit.com/ "Griff" For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards We will be at Lakeside High School Track for this one tomorrow. WOD Demo at the CrossFit Tour, Australia - video [wmv] [mov] 
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of: Burpees For a downloadable PDF of the workout, click here. CrossFit Games Open 12.1 workout instructions and demo - video [wmv] [mov] [HD mov] Kristan Clever 128 reps, Rebecca Voigt 107 reps, Katie Hogan 91 reps. Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open. Clean, 1 rep
Bench press, 1 rep Overhead squat, 1 rep Clean is from the ground, power or squat. Spencer Hendel: clean 352, bench 281, OHS 341 = 974lbs WOD Demo with Spencer Hendel by Again Faster Equipment - video [wmv] [mov] [HD mov] |
AuthorHello my name is Jay Lawson, founder of CrossFit Hot Springs. I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications for Olympic Lifting, Endurance and Gymnastics. As well, I'm a USAW Level 1 Sport Performance Coach. I've been fitness minded since a very young age. Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating. |
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