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Wednesday, March 5 2014

Posted by Mandee on March 4, 2014   |   13 Comments

Emily NEmily N BW

Casey P BWCasey P

 

 

WOD:

“DB’s Green Light Red Light Chipper”

1 minute max reps pull-ups, rest 30 seconds

1 minute max reps hand release push-ups, rest 30 seconds

1 minute max reps hang squat clean 95/65, rest 30 seconds

1 minute max reps KBS 24kg/16kg, rest 30 seconds

1 minute max reps push press 95/65, rest 30 seconds

1 minute max reps SDHP 95/65, rest 30 seconds

1 minute max reps double unders, rest 30 seconds

1 minute max reps barbell lunges 95/65, rest 30 seconds

1 minute max reps barbell rows, 95/65

SCORE = Total Reps From All Exercises

rest exactly 5 minutes, then

EMOM for 5 minutes: 100m sprints (50 out/50 back)

 

Reminder: Running & Endurance class is suspended through the month of March.

13 responses to “Wednesday, March 5 2014”

  1. AP says:

    That is one good looking deadlifter! Get it boobickens!

  2. AP says:

    Rocket City Male Open Leaderboard (includes all boxes in our area, including the Decatur, Cullman, Guntersville and Scottsboro. 13 boxes total)
    https://games.crossfit.com/lboards/result?id=374888

  3. Mandee says:

    Emily and Casey! Looking good! 🙂

  4. Paul Pepe says:

    To all you young parents out there that wonder what your kids will be like…..

    This one turned out pretty much as expected. but not as planned…..

    Goooood luck to ya.

    https://www.facebook.com/photo.php?v=2714706659461&set=vb.1010761727&type=2&theater

  5. Larry Lowe says:

    212 reps RX. Smoker WOD!

  6. jamie says:

    186 scaled pullups only. Proud Papa Pepe! Jordan is amazing to watch.