Monday, October 22, 2012


Five rounds for time of:
115 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps
Post times to comments.
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Level 1 Certificate Courses: CrossFit Max Effort, CrossFit Reston, Alamo CrossFit, River North CrossFit, CrossFit X Factor, Peak 360 Fitness, CrossFit Southie, CrossFit Atlanta, CrossFit NYC, CrossFit USD, CrossFit Park City, CrossFit Stockport, Patrick Air Force Base.
CrossFit Coach's Prep Course: Trident CrossFit.
CrossFit Kids Course: CrossFit Morristown.

"The Coach's Prep Course Experience" with Azadeh Boroumand, CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Ocean Beach - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]


JC said...

9:24 #95

Mike Livergood said...

12:38 95lbs

Mike Livergood said...

JK 16:00 65lbs pp, 45lbs snatch

"B" said...

15:02... 65pp 75ss

Micah said...

1st - Marathon prep; 3 mi hill course = 30:28

2nd - WOD; 7:30, 3 rounds as rx'd. (had no more juice after the three miles)