Monday 110912

Coaches WOD!

Complete 3 rounds for time of:

Run 400m

15 overhead squats, 135#/95#

1 rope climb

20 toes-to-bar

1 rope climb

25 box jumps, 30"/24"

1 rope climb


Congratulations to Todd who finished the Chicago 1/2 Marathon in 2:17. Way to go brother!

There's been some questions about Fight Gone Bad 6. If you plan on hitting this WOD on Saturday, please sign up for the event. It only takes a couple of minutes to do. There is also a link on the right side of the web page to make it even easier for you to get set up. For those of you who haven't participated in FGB in the past, this is the largest fundraiser CrossFit has. It's a wonderful cause and it only happens once a year so please consider signing up and get in the fight!


9 thoughts on “Monday 110912”

  1. 28:15 115# OHS
    Notes: Awesome WOD, Jon, and it was great doing it with you! I modded the OHS to 115# to keep the intensity high for the 3 rounds. My 1RM OHS is pretty weak still so Rx would have caused my form and RoM to suffer. Can’t have that!
    Great job everyone at 4pm, way to keep pushing!

  2. Great morning! I love all the eregunaocment people shout out during the 800, thanks!Still babying the shoulder so subbed in box jumps, KB swings & air squats.Box jumps: 22/18/29KB #44: 24/30/32Air squats: 39/52/50I shorted myself 15sec on the second round of box jumps b/c I forgot I started at :15 and not on the minute! For some reason when I walk into the gym my already fauilty memory turns off I see the coaches talking, I see it on the white board and as soon as I turn away I have to ask what comes after the XXX?’ Or how many XXX are we doing?’ Its a good thing its a group effort in there and thanks to all for keeping me in line, lol!Have a good day everyone!

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