Wednesday, January 16 2013

Posted by Mandee on January 15, 2013   |   14 Comments




A. Back Squat E3MOM: in 4 sets, build up to a 10 rep max

B. Complete as many rounds as possible in 20 minutes of:

400m run

then 3 rounds of:

5 pull ups

10 push ups

15 air squats

then repeat 400m run and 3 rounds until 20 minutes expire

14 responses to “Wednesday, January 16 2013”

  1. David M. says:

    Hate to miss this one but after a month of no heavy lifting I think I came back too hard too fast. Haven’t been this sore since starting Crossfit. Couldn’t even wash below my knees in the shower and had to just throw the soap on the ground and rub my feet on it (hahahahaha). Hopefully see yall tomorrow.

    • Mandee says:

      I’m having a hard time reaching my feet these days too…might have to borrow that technique! 🙂

    • Jamie not Jaime says:

      “CrossFit got you sore? Put it on the floor.” There is a lot of potential out there to market inventions for CrossFitters who are destroyed after a workout(on the second day especially).

      Fran Cough Medicine
      Squat Stairclimber
      Heavy Clean Foot Scrubber (for David’s Feet)

      Any others out there?

  2. AP says:

    A. 185
    B. Rx 4 + 41 Running the track out back was fun, with spots slightly flooded it was a lot like a eurocross course.

  3. scott says:

    i thought the med ball run would be the easy part of that WOD. i was wrong.

  4. Larry says:

    A. 195
    B. 3+40 RX

    Tough sledding this morning…

  5. steve price says:

    Hope to make the 4:30 class, tough night! spent alot of the night/morning up on the roof of an apartment building involved in a gas-explosion fire!!

  6. Justin says:


  7. steve price says:

    A. 315 x 10, 325 x 5 (partnered w/ Mac, always great working with him.)

    B. 2 + 15 reps rx’d

  8. Kerri says:

    A) 155/165/175/185
    B) 3 rds Rx’ed

  9. Mac says:

    A. 225 – 275 – 315 – 325

    B. 3+71
    Great job today Steve! Great coaching from Dennis! Thanks for the extra help and advice!