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Friday, 9 March, 2012

Posted by Mandee on March 8, 2012   |   6 Comments

Warm-up:

Instructor led group stretching

P1: 250 Meter row

P2 Parallette burpees

2 times through

 

Workout:

For time:

21-18-15-12-9-6-3

Pull ups

Box Jumps 30/24″ (Must step down every rep)

 

Speed and Dynamic Efforts” with Shane Sweatt and Laura Phelps-SweattCrossFit Journal preview video [wmv] [mov]

“Efficiency Tips: Knees To Elbows/Toes To Bar” with Chris Spealler – video [wmv] [mov] [HD mov]

6 responses to “Friday, 9 March, 2012”

  1. VOD:
    Love bears all things, believes all things, hopes all things, endures all things. Love never ends. As for prophecies, they will pass away; as for tongues, they will cease; as for knowledge it will pass away. 1 Corinthians 13:7-8

  2. AP says:

    Rx’d 7:41

    Good post Open wod to flush out any stiffness I was feeling.

  3. Will Blankenship says:

    14:32 rxd

    I gave it hell for the 21 and 18 rounds, but then quickly hit the wall of agony and self pity. That extra few inches really makes a difference on the box jumps.

  4. Larry Lowe says:

    Did 12.3 today

    6+23.

    Power output fell big time after about 9 minutes of work. I had 4 rounds complete at 8:40. It took me 9:20 to get another 2.5 rounds. The push press were heavy and broken into rounds of 6-6 for first three rounds, and 4-4-4 the rest of the way.