Sunday, 03 Oct, 2010

Posted by Mandee on October 3, 2010   |   6 Comments


Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24″), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP,Rebecca Voigt 13 rounds + 5 PP (85lb, 1 pood, 24″), Stacey Kroon 10 rounds + 3 KB (85lb, 1.5 pood, 24″), Kim Malz 10 rounds (80lb, 1 pood, 24″). Post rounds completed to comments.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

6 responses to “Sunday, 03 Oct, 2010”

  1. Russell says:

    Hey guys! Sorry for the late post. No computer and had to post today’s WOD from my iPhone at the airport! Glad to be coming home and I’ll see you all tomorrow.

  2. Patrick says:

    Rx’d 7+25
    Must be the weight gain diet, great strength gains of late, crap metabolic condition. Been down this road before.

  3. Kerri says:

    7 rds + 7. PP were the worst part!
    KBS felt like slinging a 5# dumbbell after that heavy PP.

    I’ve got to get better at those box jumps…jumping off the box has GOT to be better for speed purposes. (I think that means retraining my brain in the long run)

    • Patrick says:

      Interesting you mention jumping off the box. Cole and I were discussing this same thing after today’s WOD. I guess it all boils down to what are your goals? Faster times or relatively painless ambulation? I fail to see any benefit of jumping off the box other than to link the jumps and go faster. The benefit of developing explosive strength happens getting onto the box, not getting off the box. Jumping off the box (for me, anyway) is a rather painful demonstration of the law of gravity.

  4. Evancho says:

    Love to read such things, they always interest me and usually I have a question: why?

  5. Lindsey says:

    9 rounds + 3 PP : scaled to 70# PP the rest was RXed.
    I agree with Kerri, push press was the hardest part. I also think my arms were still trying to recover from Friday’s deadlift and push up WOD- Ouch! Great Hero WOD though!

    Also, here is the link to sign up with team Crossfit Huntsville for the breast cancer 5K. Hurry, online registration ends this Friday!

    Please join me! It’s a lot of fun, for a great cause and all the money stays locally! If you can’t make it please consider donating a few dollars to the cause!

    If you have any questions feel free to email me @ lindseyann14@gmail.com