Monday, March 7, 2011


Four rounds for time of:
7 Muscle-ups (3 pull ups and 3 Dips = 1 muscle up)
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps

Russell Berger 6:55, Austin Malleolo 7:03, Lucas Brainerd 8:14,Michael Giardina 9:37, Rob Miller 9:43, Leah Polaski 14:33.
Post time to comments.


Enlarge image

Jim Shields, Maui.

"Programming for Young Athletes Part 2: WOD Breakdown" with Zach Even-Esh, CrossFit Journal preview video [wmv] [mov]

"Fran" at the Arnold Sports Festival - video [wmv] [mov]

"King Kong With Walls" at the Arnold Sports Festival by Again Faster Equipment - video [wmv] [mov]

Michael Giardina on today's WOD - video [wmv] [mov]

"Well, when you're trying to create things that are new, you have to be prepared to be on the edge of risk."
- Michael Eisner

1 comment:

Micah said...

2 rounds 14:30 (injured other elbow)