Friday, December 3, 2010


Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Kristan Clever 8:24, Austin Malleolo 10:25, Kevin Montoya 10:32,Stacey Kroon 14:45, James Hobart 14:46, Mel Ockerby 16:52, Heather Bergeron 17:07, Miranda Oldroyd 19:54.
Post time to comments.


Enlarge image

Mike Smith, Lake Shasta, California.

"Louie Simmons on the Conjugate System: Part 1", CrossFit Journalpreview video [wmv] [mov]

WOD Demo with James Hobart and Stacey Kroon by Again Faster Equipment video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

Heather Bergeron and Mel Ockerby on today's WOD - video [wmv] [mov]


Mike Livergood said...

21:02 w/ 10 HSPU

Emily said...


8 minutes

15 jumping pull-ups
15 dips
10 forward rolls
20 2 legged squats
10 handstand push-ups