Wednesday, April 14, 2010


For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Rob Orlando 19:34, Laurie Galassi 22:12 (scaled ~68%). Post time to comments.

Compare to 091109.


Enlarge image

In the barbell clean (and snatch), completion of the pull or full extension occurs ideally with knees and hips completely open, arms long, and the shoulders behind the bar.

"HQ Trainer Box-Squat Session" with Louie Simmons, a CrossFit Journal preview video [wmv] [mov]

South Beach Workout from FilFest 2010 - video [wmv] [mov]

Laurie Galassi from CrossFit Santa Cruz - 22:12 on today's WOD - video [wmv] [mov]

"Our delight in any particular study, art or science rises in proportion to the application which we bestow upon it. Thus, what was at first an exercise becomes at length an entertainment."
- Joseph Addison


Mike Livergood said...

28:37 Got the double unders now!Filthy fifty still sucks but much better today.

Anonymous said...


33:56 PR (2lb weighted rope)

Anonymous said...


33:56 PR (2lb weighted rope)

olmy said...


Mel said...

42:58 rx'd

Kara said...

21:17 30 sets of each

Val said...

39:47 rx'd