Tuesday, 31 January, 2012

Posted by Mandee on January 30, 2012   |   10 Comments


500 Meter row

3-5 Minutes of focused stretching on the calves and achillies

3 Rounds:

P1: 30 seconds of single unders

P2: 30 seconds of broad jumps




10 Minute AMRAP

24″ Box Jumps – Must step down every rep

Rest 10 Minutes

10 Minute AMRAP



Post total # of box jumps and double-unders to comments.


Pull-Up Virtuosity: Part 1” with Laurie GalassiCrossFit Journal preview video [wmv] [mov]

Outlaw CrossFit Plans for the Open – video [wmv] [mov]

10 responses to “Tuesday, 31 January, 2012”

  1. Tracey says:


  2. AP says:

    0600 Track Short Intervals
    6 x 400m, rest 2:00, hold within 3-5 seconds
    1:23, 1:19, 1:16, 1:15, 1:16, 1:16

    Warm-up: 1 mi easy
    Cool down: 1 mi easy

    If anyone is feeling froggy, me and a few friends are training for McKay Hollow and are alternating between track intervals and hill repeats every Tuesday morning at 0600. We meet at Randolph Middle off Drake (NOT the new high school on Garth).

  3. Tye says:

    Box Jumps – 217 rx
    Double Unders – 615 rx

  4. Tasha W says:

    Holy smokes, Kerri and Bryant – that is a lotta weight on those bars! Y’all go!!

  5. Jane says:

    134 box jumps, 135 double unders. Two of my biggest weaknesses!

  6. Will Blankenship says:

    131/200 rxd

  7. Brady loves jumping says:

    Box jumps – 102
    DU – 222

    I have a nice war wound from the Box, got it around the 70th rep… at least it didn’t bleed till after the DU’s! I acctually enjoyed this one Jake – I look forward to seeing it again.

  8. Josh Kennedy says:

    Box jumps = 190. Dunno why, but my lower back was not happy
    DU = 473.

    10min each in the “cone of suffering”, oblivious to the world outside a 3′ radius

  9. Mac says:

    183 / 386

    Funny how difficult it became to swing the rope!

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