Monday, October 31, 2011


Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

Josh Everett 15:28, Austin Malleolo 15:50, Dave Lipson 16:10, Russel Berger 16:37.
Post time to comments.


Enlarge image

CrossFit Level 1 Certificate Courses: University of San Diego, CrossFit Conan, CrossFit Reston, CrossFit Park City, Saskatoon.
CrossFit Trainers Summit, San Diego.

"A Second Family: CrossFit Spartanburg" with Tal Young, CrossFit Journal preview video [wmv] [mov]

WOD Demo from Reebok CrossFit One by Again Faster Equipment - video [wmv] [mov]

From the Vault:
Brandon's Bad Day, August 2007 - video [wmv] [mov]

"The Science of Irrationality" by Jonah Lehrer, The Wall Street Journal.


Zarko said...

17:41 rx'd

Micah said...

25:23 (115lb squat, split jerk, and clean; did 115lb Romainian deadlift instead of back extension)