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Friday, March 9, 2012


Complete as many rounds as possible in 10 minutes of:
185 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent

Post rounds completed to comments.

WOD Demo with Spencer Hendel and Darren Ellis by Again Faster Equipment - video [wmv] [mov] [HD mov]

"Efficiency Tips: Knees To Elbows/Toes To Bar" with Chris Spealler - video [wmv] [mov] [HD mov]

"Yes, You Can" free CrossFit Journal article by Hilary Achauer.
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16 comments:

  1. Carport CrossfitMarch 8, 2012 at 8:33 PM

    Complete as many rounds as possible in 10 minutes of:
    185 pound Clean and jerk, 2 reps
    15 foot Rope climb, 1 ascent

    Big Dawgs
    as Rx

    Women - 135

    Pack
    Complete as many rounds as possible in 10 minutes of:
    135 pound Clean and jerk, 2 reps
    15 foot Rope climb, 1 ascent

    Women - 95

    If you cannot Rope climb do 3 beginner rope climbs

    Puppies
    Complete as many rounds as possible in 10 minutes of:
    25-45 pound Hang power clean and jerk, 2 reps
    2 Beginner rope climbs

    Buttercups
    Complete as many rounds as possible in 10 minutes of:
    10-15 pound hang power clean and jerk, 2 reps
    1 beginner rope climb

    Scaled WOD courtesy of BrandX.

    ReplyDelete
  2. CoriMarch 8, 2012 at 8:46 PM

    ooee that's HEAVY!!!!! bring it!

    ReplyDelete
  3. billMarch 9, 2012 at 7:05 AM

    5 rounds + 1 clean & jerk *105lbs
    Good Friday WOD - Thanks Cori.

    And for me from here forward it will always be...please and thank you for the cookies - I promise!

    ReplyDelete
  4. CoriMarch 9, 2012 at 7:39 AM

    that's right bill! no please, no cookie!

    great job morning peeps! way to step up to the plate!

    ReplyDelete
  5. Anna PMarch 9, 2012 at 8:30 AM

    5 rounds + 1 clean
    3:1 Beginner Rope Climbs
    60 lbs!

    ReplyDelete
  6. billMarch 9, 2012 at 9:00 AM

    Way to go Amber! Sitting at a comfortable #3 in southeast and #42 WORLDWIDE! You are smoking this girl! Drew is a bit further down....something about shin bone problems.

    ReplyDelete
  7. AmberMarch 9, 2012 at 9:39 AM

    bahaha
    That cookie story is FUNNY!

    ReplyDelete
  8. OatieMarch 9, 2012 at 9:48 AM

    way to go Amber and Cori, sitting #'s 3&4 in SE!!!! Sunday is going to be interesting :-)

    ReplyDelete
  9. billMarch 9, 2012 at 11:02 AM

    Sorry Cori I didnt even notice you were on the board for 12.3 yet. Excellent score! You and Amber make it look easy.

    ReplyDelete
  10. OatieMarch 9, 2012 at 11:33 AM

    Bill, Cori was on fire last night running the WOD!! She was in the zone for sure :-)

    ReplyDelete
  11. CoriMarch 9, 2012 at 1:12 PM

    hey everybody....look at what judy does in her free time:
    https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-snc7/19341_298328807360_502677360_3492426_2660053_n.jpg

    ReplyDelete
  12. CoriMarch 9, 2012 at 7:42 PM

    7 rounds + 1 c&j @ 125#

    ReplyDelete
  13. Tin ManMarch 9, 2012 at 9:26 PM

    This comment has been removed by the author.

    ReplyDelete
  14. AmberMarch 9, 2012 at 10:49 PM

    That is AWESOME Judy!!

    ReplyDelete
  15. OatieMarch 10, 2012 at 12:20 AM

    ROCK OUT Judy!!!!

    ReplyDelete
  16. Tin ManMarch 10, 2012 at 8:03 AM

    9 rds 135#

    Nice job Dave at 7rds 155

    Cori also kicked it at 125

    ReplyDelete