Monday, 7 May, 2012

Posted by Mandee on May 6, 2012   |   14 Comments


250 Meter row

2 Rounds:

Butt kickers (cone to cone)

5 Jumping Squats

High Knee Skips (cone to cone)

5 Ring rows



Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups

Graham Holmberg 3:29. Post time to comments.



A1: Front Squat 5 x 2-3 reps @30×0; Rest 3:00

A2: EROM HSPU 5 x 3-5 reps @20×1; Rest 3:00

B1: Glute Ham Raises 4 x 10-12 reps; Rest 1:00

B2: Russian Kettlebell Swings 4 x 10 reps; Rest 1:00


WOD Demo with CrossFit West Santa Cruz – video [wmv] [mov] [HD mov]

14 responses to “Monday, 7 May, 2012”

  1. VOD:
    In him we have obtained an inheritance, having been predestined according to the purpose of him who works all things according to the counsel of his will, so that we who were the first to hope in Christ might be to the praise of his glory. Ephesians 1:11-12

  2. Larry Lowe says:

    6:16 RX

    Solid work from 0600. Good to see Eric back in the gym. Good warm up from Robert.

  3. Jane says:

    7:07 rx’d. It was harder than it looked!

  4. Played some beach volleyball today for about an hour and a half. Had a blast. I felt more coordinated and aware than I can ever remember when playing a sport. Truly wish I had this stuff in high school.

    That’s about all the activity I’ve done since Regionals. I plan to try and make it another week without doing too much but we’ll see. The good news is my shoulder held out and despite a couple of twinges I didn’t have any problems with it.

    Now that it’s warmer we’re definitely gonna have to get some people together for some volleyball, ultimate frisbee, etc…

  5. Josh Kennedy says:

    Made a visit to the Flight 93 National Memorial today outside of Shanksville, PA. Sobering…..

  6. Justin says:

    3:38 rx’d

  7. Patrick says:

    Rx 5:25

  8. Found Here says:


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