Thursday, 10 May, 2012

Posted by Mandee on May 9, 2012   |   15 Comments


400 Meter run

3 Rounds:

3 Strict Pull ups (or attempts)

6 Kettlebell Wall ball shots

9 Hip Extensions



21-15-9 reps for time of:
225 pound Back squat
2 pood Kettlebell swing

Post time to comments.


WOD Demo with CrossFit Ranch Salinas Valley Рvideo [wmv] [mov] [HD mov]

15 responses to “Thursday, 10 May, 2012”

  1. Carson says:


  2. Josh M says:

    Awesome wod

  3. Jamie not Jaime says:

    Nathaniel’s got hops!

  4. Devonne says:

    Definitely a fun WOD!

  5. steve price says:

    That’s my buddy Nate: AKA :AIR JORDAN!!

  6. Tasha w says:

    I would have been happy just watching those guys attempt those insane box jumps the entire hour! They are like kids at recess!! Nate IS our Air Jordan!

  7. Jake says:

    Fight the good fight of the faith. Take hold of the eternal life to which you were called and about which you made the good confession in the presence of many witnesses. 1 Timothy 6:12

  8. Slade says:

    All of you had some impressive jumps yesterday. Way to go!

  9. scars.miles.memories says:

    0530 RUN: TEMPO Zone 3-3.5
    7.89 miles Total, 0:59:14
    w/u: 3.07 mi easy @ 8:07/mi
    Tempo: 2.54 mi @ 6:33/mi (16:37, HR Avg 164, Max 169)
    w/d: 2.28 mi easy @ 7:46/mi

  10. Tracey says:


  11. DaveC says:

    Fly Nate, fly!

  12. David McMillion says:

    I believe Nate can fly. I believe he can touch the sky. I think about it every night and day. He spreads his wings and flies away.

  13. David McMillion says:

    Also looks like Trinity in The Matrix. Before she kicks that dudes teeth in.

  14. Larry Lowe says:

    Home gym

    scaled to 185lbs. That was hard…

  15. steve price says:

    8:23 rx’d