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Wednesday, October 10, 2012

Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24" box

Post time to comments.

WOD Demo with Xplore CrossFit - video [wmv] [mov] [HD mov]
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7 comments:

  1. Carport CrossfitOctober 10, 2012 at 12:27 AM

    Big Dawgs
    as RX
    Women - 95

    PACK
    Three rounds for time of:
    95 pound Squat clean, 10 reps
    20 Box jump, 20” box

    Women - 65

    PUPPIES
    Three rounds for time of:
    15-35 pound Squat clean, 10 reps
    15-20 Box jump, 24” box

    So lets look at this for a second. The WOD calls for squat cleans. That isn’t a power clean and a front squat, but rather a clean that is received below parallel. Let’s try today to check our egos and desire to post “as RX’ at the door and actually scale the weight, not just to satisfy the range of motion, but rather the technical points of performance of this lift.

    SCALED WOD COURTESY OF BRANDX.

    ReplyDelete
  2. staceyOctober 10, 2012 at 8:07 AM

    I was somewhere between the Pack and the Pups.
    45# and 20" box jumps. I was over ambitious at the beginning and thought I was going to do 24" box jumps, but after that first set of squat cleans I realized that I was not going to make it after 1 jump.
    Been a while since I made it out on a Wed. am. good to see Amber and Dave!

    ReplyDelete
  3. sheenaOctober 10, 2012 at 9:55 AM

    50# & 20" box jumps - 9:16

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  4. staceyOctober 10, 2012 at 10:41 AM

    Ooops forgot time.. 8:51

    ReplyDelete
  5. staceyOctober 10, 2012 at 2:18 PM

    Brad Hawley's back at home!!!

    http://www.caringbridge.org/visit/bradhawley

    Check out the shirt he's wearing!!!

    ReplyDelete
  6. AmberOctober 10, 2012 at 7:29 PM

    YAY BRAD!!!! Thanks for posting that, Stacey! I am SO happy for him and his family. Love the shirt :)

    ReplyDelete
  7. PumaOctober 11, 2012 at 7:38 AM

    115# 12:52

    I liked this WOD. Checked ego at front door; worked on "technical points of performance."

    ReplyDelete