Monday, May 20, 2013


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Compare to: 130102

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CrossFit Level 1 Certificate Courses: CrossFit Strong, Alamo CrossFit, CrossFit TNT, CrossFit Max Effort, CrossFit Charlotte, NorCal CrossFit Santa Clara, CrossFit Belltown, CrossFit Colosseum, CrossFit Rev X, Camp Lemonnier, Djibouti.
CrossFit Coach's Prep Course: CrossFit One.
CrossFit Kids Courses: NorCal CrossFit.

"Want to Be Good at Oly?" by Chad Vaughn, CrossFit Journal article [pdf]


JK said...

Monday, 20 May 2013=14:30 (1.0pood/16Kg/35#, jPU)
Wednesday, 2 Jan 2013=17:01 (1.0pood/16Kg/35#, baPU)
Thursday, 6 Sep 2012=did not do WOD
Monday, 6 Aug 2012=14:53 (1.0pood/16Kg/35#, jPU)
Tuesday, 22 May 2012=18:12 (jPU)
Tuesday, 13 Mar 2012=11:55 (1.0pood/16Kg/35#, jPU)
Friday, 11 Nov 2011=modified Helen=13:29 (200m, 1.0pood/16Kg/35#, jPU)

Mike Livergood said...

8:21 rx'd temp in low 70's great day, Great job Juan.

JC said...

7:42 Had a ruthless dog chasing me