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Wednesday, January 12, 2011

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

Chris Spealler 9:18, Josh Everett 9:52, Kevin Montoya 11:26, Lance Cantu 12:10.
Post time to comments.

WOD Demo with Chris Spealler - video [wmv] [mov]

Lance Cantu on today's WOD - video [wmv] [mov]

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5 comments:

  1. Carport CrossfitJanuary 11, 2011 at 8:31 PM

    Big Dawgs:
    as rx’d

    Women - 55#

    Pack:
    Couple ways to go for the Pack:

    3 rounds for time of:
    Run 400 meters
    30 Overhead squats, 55 pounds
    21 Pull-ups

    Women - 40

    -or-

    3 rounds for time of:
    Run 400 meters
    15 Overhead squats, 75 pounds
    15 Pull-ups

    Women - 55#

    Puppies:
    3 rounds for time of:
    Run 200-400 meters
    15 Overhead squats, pvc-25 pounds
    15 Pull-ups (assisted or beginner okay)

    ReplyDelete
  2. EdJanuary 12, 2011 at 8:35 AM

    20:05

    Run 400 meters
    20 Overhead squats, 75 pounds
    21 Pull-ups

    ReplyDelete
  3. AmberJanuary 12, 2011 at 10:24 AM

    Amber 16:54

    ReplyDelete
  4. DREWJanuary 13, 2011 at 4:13 AM

    12:21 Rx

    ReplyDelete
  5. alexJanuary 13, 2011 at 8:59 AM

    14:00- 45# OHS.

    ReplyDelete