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Split Jerk 1-1-1-1-1-1-1 reps
Max Mormont 400lbs, Spencer Hendel 330lbs, Josh Everett 325lbs, James Hobart 315lbs, Austin Malleolo 305lbs, Gillian Formaneck 154lbs. WOD Demo with Josh Everett and Jason Salyer - video [wmv] [mov] WOD Demo with CrossFit Costa Mesa - video [wmv] [mov] Spencer Hendel and Austin Malleolo on today's WOD - video [wmv] [mov] Fight Gone Bad!" Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. James Hobart 429 pts Five rounds for time of:
35 Double-unders Run 200 meters Jesse Bazarnick 4:30, Tyler Hinz 5:15, Amy Power 5:38, Candice Ruiz 6:04. WOD Demo with CrossFit Santa Cruz - video [wmv] [mov] For time:
15 foot Rope climb, 5 ascents 145 pound Clean and jerk, 5 reps 15 foot Rope climb, 4 ascents 165 pound Clean and jerk, 4 reps 15 foot Rope climb, 3 ascents 185 pound Clean and jerk, 3 reps 15 foot Rope climb, 2 ascents 205 pound Clean and jerk, 2 reps 15 foot Rope climb, 1 ascent 225 pound Clean and jerk, 1 rep Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Pat Barber: OHS 265lbs, FS 330lbs, BS 370lbs. Elyse Umeda: OHS 185lbs, FS 195lbs, BS 255lbs. Duncan Martin (age 13): OHS 85lbs, FS 115lbs, BS 145lbs. Jack Marks (age 13): OHS 85lbs, FS 115lbs, BS 145lbs. WOD Demo with CrossFit New Zealand - video [wmv] [mov] WOD Demo with Elyse Umeda - video [wmv] [mov] Duncan Martin and Jack Marks on today's WOD - video [wmv] [mov] Four rounds for time of:
Run 400 meters 95 pound Thruster, 15 reps 15 Pull-ups Austin Malleolo 10:40, Jeremy Kinnick 12:22, Janece Katona 15:26 (65lbs). WOD Demo with Jeremy Kinnick and Janece Katona by Again Faster Equipment - video [wmv] [mov] |
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