Friday, 2 March, 2012

Posted by Mandee on March 1, 2012   |   19 Comments


Instructor led group stretch

400 Meter row

3 Rounds:

4 Wall squats

8 Burpees



10 Rounds for time of:

15 Kettlebell swings 24/16 Kilograms

15 Air squats


Post time to comments.


Efficiency Tips: The Snatch” with Eric O’Connor and Chris Spealler, freeCrossFit Journal video, preview – [wmv] [mov]

19 responses to “Friday, 2 March, 2012”

  1. Josh Kennedy says:

    For those that might be interested, a posted a write-up of my recent experiences at my CrossFit Level 1 trainers course.

  2. Where shall I go from your Spirit? Or where shall I flee from your presence? If I ascend to heaven, you are there! If I make my bed in Sheol, you are there! If I take the wings of the morning and dwell in the uttermost parts of the sea, even then your hand shall lead me, and your right hand shall hold me. Psalm 139:7-10

  3. fleming says:

    Go pappy! Why are you so angry at fran?!!

  4. Bryan says:

    Fran was definitely winning that fight

  5. Josh Kennedy (JAFO) says:

    13:36 Rx’ed. Definitely NOT feeling it this morning. Did the first 7 rounds unbroken, but my lower back was not happy for the 8th and beyond; squats no problem. Several others were doing well this morning at 0600 (Justin, Aaron, Meghan, et al)

  6. AP says:


    KBS unbroken. I feel ya Josh, my lower back was on fiyaaa!

    • Josh Kennedy (JAFO) says:

      There ya go. We’ll do this as a team WOD next time: you do the KBS and I’ll knock out the squats. Blaze thru that sucker!

  7. Matthew says:

    Sky’s Limit Crossfit at 7 am this morning
    5 RM OHS at 135 lb then
    10 rds for time of:
    10 wall balls
    5 burpees


    could’ve gone heavier for overhead but shoulder and elbow were bothering me so took it easy this morning. Good workout for starting up a good sweat. Flying out of Ks City today into Nashville for the weekend.

    • AP says:

      Umm, don’t you mean 7:05? 😛

      Hope you make it into Nashville safely, there are severe storms and possible tonadoes, I think some have been confirmed all in this area through the TN and OH valleys.

      • Matthew R says:

        Almost! Lol, had issues with the car bf I left. Actually got there 5for min early bc I made up time on the road. Surprising isn’t it?

  8. Meghan says:

    10:21 rx’d. Secret to this WOD is that I haven’t done 12.2 yet. Looking forward to the brutleness tomorrow…

    • Good planning on your part. I likely should have skipped this morning, was my 6th day in a row of CF WODs, but I just love KBS/squats. Think tomorrow is just gonna be running (no WOD)

  9. Justin says:

    9:56 rx’d
    Lower back hurt pretty bad from about the 4th round on.

  10. Larry Lowe says:

    13:45 rx. Did this at the home gym over lunch
    All movement unbroken, but I did take a few extra breaths in transition. Lower back was tight after round 5.

    Sub 10 is flying, Justin. Nice scores from 0600.

  11. Will Blankenship says:

    15:40 rxd

  12. Ben says:


    I did this at home with 1 pood. I really ran out of steam about round 7.