Sunday, January 17 2016

Posted by Mandee on January 16, 2016   |   7 Comments





In 10 minutes, build up to a 3RM squat clean


3 rounds for time of:

30 squat clean 95/65

30 pull-ups

800m run


Enlarge image

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

7 responses to “Sunday, January 17 2016”

  1. CoachDB says:

    Well that is a very special CrossFitter, Person, and Friend looking great with the eye of the Ring Staring at her.

    Today was some WOD and programming concept validation. As I was validating etc.. had myself do these instead of someone else.

    Row 500m
    10 KBS 88lbs
    10 Burpees
    = 3:10
    Rest 3min

    20 cal Assault Bike/Airdyne
    10 Ball Slams 30lbs
    10 Burpees
    = 1:55
    Rest 3min

    Run 400m
    10 KBS 88lbs
    10 Burpees
    = 2:54

    20 cal Ski Erg
    10 Ball Slams 30lbs
    10 Burpees
    = 2:27
    Rest 3min

    Then all of it straight through with no rest = 12:22

    This one not bad, but some tweaks and changes will need to be made.

    Have a Blessed Sunday.

  2. Mimi says:

    Thanks DB 🙂
    24:46 scaled to power cleans and 400m runs
    RIP Badger

  3. Jonathon says:


  4. CJ VK says:

    33:14 rx

    Did this back in August(?) and didn’t finish.

  5. Patty says:

    That’s my Mimi!!!