Thursday, 12 January, 2012

Posted by Mandee on January 11, 2012   |   22 Comments


250 Meter row

3 Rounds:

P1: 50 Meter run

P2: Burpees




For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

Austin Malleolo 17:08, Kristan Clever 19:30, Danielle Edmundson 21:03 (1 pood TGU), Spencer Hendel 22:13.
Post time to comments.

Compare to 041015.


WOD Demo from CrossFit Santa Cruz – video [wmv] [mov]

Austin Malleolo and Spencer Hendel on today’s WOD – video [wmv] [mov]

22 responses to “Thursday, 12 January, 2012”

  1. Dennis says:

    Welcome Back AJ.

    Train Hard, Train Smart, Train to Survive!

  2. RyanP says:

    Is it true?! AJ’s back?!

  3. Tracey says:

    Nice! Great form. Have you been practicing?

  4. Mandee Miller says:

    Welcome back Amanda!!!!

  5. Robert S. says:

    That’s some legit squatting going on! Welcome back AJ!

  6. Tasha W says:


  7. Slade White says:

    It was great to see Amanda back last night. 🙂

  8. Tracy Roberts says:

    AJ!!!!!! This makes me smile.

  9. AP says:

    Scaled left arm TGUs to 20kg, right arm and other movements Rx’d.

    Seriously legit AJ!

  10. Clair says:

    So glad to see you are back Amanda!

  11. Justin says:

    22:36 rx’d
    Welcome back Amanda

  12. Clair says:

    283 @ 30 minutes; scaled ring dips to 25 and turkish get- ups to 8kg

  13. BradleyF says:


    Failed after 32 ring dips so I finsihed last 18 with bench dips. Scaled TGU to 1 pood. Rx’d everything else.

  14. Jane says:

    Got to 3 TGU @ 30:00 cut off-so 303 reps, rx’d. I got stuck on the ring dips for about 10 min…no fun after all those pull-ups last night.

    Welcome back, Amanda! 🙂

  15. Carson says:

    302 at the 30 minute cut-off. I got through two TGU on each arm. Scaled the dips to bench dips, and scaled the TGU to 8kg. I started out with the 12kg but my arms were too shot to be safe. I was worred about an angry kettlebell falling on my head. (And you know what?? Box jumps after rowing SUCKS! LOL)

    Welcome back, AJ!!

    • Tasha W says:

      Carson, that’s NO LIE!! I remember when we did Tracey’s b’day WOD, I got off the rower, ran to the box and went to do my first jump & just jumped straight up in the air. My legs wouldn’t work on the first attempt, lol!

  16. Will Blankenship says:

    20:21 scaled

    Shoulder still jacked up. Sub’d an extra 500m row for the pullups, bench dips for ring dips, and only did 3 turkish getups before stopping… even a left side getup was murder for my right shoulder.

  17. Josh Kennedy says:

    23:30 Rx’ed. TGUs were brutal, took me over 10min just to get those done. Great crowd at the 4:30 class!

  18. Mac says:

    Nice work out Josh! Impressive

    25:17 rx

  19. Matthew says:

    Glad to see ya back Amanda!! Squat form looks great,it looks like you never even left!

  20. AJ says:

    Thanks everyone!!!!!!!! 🙂