21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows
Crystal McReynolds 14:01 (75lbs, 14lb ball), Austin Malleolo 14:05, Carey Kepler 14:08 (75lbs, 14lb ball), JC Nessa 15:24, Kevin Montoya 15:34, Mat Frankel 16:24, Lance Cantu 17:11, Heather Bergeron 18:55 (85lbs, 16lb ball), Stacey Kroon 19:23 (85lbs, 16lb ball), Kristan Clever 19:47 (85lbs, 16lb ball), Laurie Galassi 19:48 (78lbs, 14lb ball), Mel Ockerby 19:49 (85lbs, 14lb ball).
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WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]
Austin Malleolo on today's WOD - video [wmv] [mov]
CrossFit New England on today's WOD - video [wmv] [mov]
"Courage is being scared to death, but saddling up anyway."
- John Wayne
9 comments:
more wallballs coach????? REALLY?!?!?!?!?!
KO this was on the dock be for the open 12.4
look at it like. it is only 1/2 the # of shots as 12.4
I'm with Oatie. After the Power Snatches everyone go to push ups. It's like a union strike! They can't stop all of us.
It wasn't as bad as you think....it was WORSE! This beast whupped me (but then that doesn't take much).
32 minutes! 75 lbs and 20lb ball.
Sandy on the other hand smoked through it.. 25.48 - 35 lbs and 10 lb ball. Go girl!
Way to go Sandy!
a little Friday motivation...
QUOTE BY HENRY ROLLINS “I have never met a truly strong person who didn’t have self-respect. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart. The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back. The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.”
I was going to practice double unders after work today...but after three days of wallballs my feet won't come far enough off the ground to get a rope under.
Cori, A couple of hours after doing 75 more wall balls today I can most definitely say that they didn't make my sore muscles better!!
sandy - i think you'll feel better TOMORROW. :)
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