Monday, 30 July, 2012

Posted by Mandee on July 29, 2012   |   14 Comments


200 Meter run

4 Inch worm w/push up

8 Perfect air squats

100 Meter run

2 Inch worm w/push up

4 Perfect air squats



21-15-9 reps for time of:
95 pound Front squat

Post time to comments.



A. Back Squat – Build to a 1RM

B. Back Squat – AMRAP @85% of part A x 1 set

C. 100 Pistols for time


WOD Demo with Greg Amundson and CrossFit Kids – video [wmv] [mov] [HD mov]

14 responses to “Monday, 30 July, 2012”

  1. AP says:


    150 burpees in 2 days = burpee OD

  2. Wendy W says:

    13:33–Rx’d the squats & burpees but had to cut the # of pull-ups to 12-9-6. THANKS SO MUCH to my support group (Casey, Clair & Jane) for pushing me & refusing to let me quit!

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  4. Clair Lee says:

    9:33 Rx’d. Now, that was a workout to get your Monday morning started. Thanks for the coaching and push Robert! Thanks also to Jane for the extra push to finish sub 10. Great morning!

  5. Jane says:

    7:38 rx’d. Thanks for the push, Clair! Loved the mobility work before the WOD, Robert. We had a lot of great energy in the 7am class!

  6. Eric says:

    6:45 RX’D tried to hang with AP but was done at the first set of burpees.

  7. Marisa says:

    8:56 rx’d. Burpees are fun.

  8. Daniel Stearns says:

    5:53 rx’d. Burpees are no fun.

  9. Nathaniel says:

    5:59 rx

  10. Patrick says:

    Rx: 7:38, slow and steady