Friday, December 10, 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

Austin Malleolo 16:11, Kevin Montoya 17:08, Tim Burke 17:59, Carey Kepler 19:00 (20" box, 16kg KB, 45lb push press, 14lb ball), Karianne Dickson 20:57 (24" box, 1 pood KB, 45lb push press, 14lb ball),Heather Bergeron 21:00 (24" box, 25lb KB, 35lb push press, 14lb ball), Mel Ockerby 22:29 (24" box, 25lb KB, 35lb push press, 14lb ball).
Post time to comments.

Compare to 100414.


Enlarge image

Knees to elbows is different than knees to triceps.

"Louie Simmons on the Conjugate System: Part 2", CrossFit Journalpreview video [wmv] [mov]

"Dave Lipson and Rich Froning on Affiliation" by Again Faster Equipment - video [wmv] [mov]

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

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

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

The Big Dawgs of CrossFit New England on today's WOD - video [wmv] [mov]

"The only place where success comes before work is in the dictionary."
- Vidal Sassoon


Mike Livergood said...

31:17 rx'd not my best effort

Emily said...


25 reps of each
14 lb. wall balls