/ Published in WOD2

Monday 1.28.13

“Kelly”

5 rounds for time of:

400 M Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Compare to 6.28.11

Rx’d + Skill: Rest 10 minutes then work to a heavy single Hang Clean (skill first, load second)

Rich Froning Does “Grace” at 225lbs in 4:49-Video

Announcing the Online Judges Course

Why The 49ers Love To Stretch

Chicken, Why Art Thou So Mediocre?

Schedule changes effective today:

Saturday sessions will be at 10:00am until further notice.

“To be successful you must accept all challenges that come your way.  You can’t just accept the ones you like”~Mike Gafka

43 Comments to “ Monday 1.28.13”

  1. Ray Gutierrez says :
    January 28, 2013 at 8:02 am

    20:37

  2. John J. says :
    January 28, 2013 at 9:07 am

    31:45 (20 WB)(1:57 slower w/16WB)

  3. Erik Laney says :
    January 28, 2013 at 9:35 am

    Happy Birthday Amy Brown!!!

  4. Ariel says :
    January 28, 2013 at 10:51 am

    Happy Birthday Mom

  5. Cindy says :
    January 28, 2013 at 11:13 am

    32:22 (6# wb)
    Hang Clean 75#

  6. Allison Laney says :
    January 28, 2013 at 2:33 pm

    Happy Birthday Amy!! I love you!

  7. Tamala says :
    January 28, 2013 at 3:41 pm

    35:00

  8. Nikol says :
    January 28, 2013 at 3:44 pm

    HAPPY BIRTHDAY AMY!!!!! 🙂

  9. Zack O. says :
    January 28, 2013 at 5:38 pm

    36:24 (box step ups)

  10. Stacy Bandy says :
    January 28, 2013 at 5:48 pm

    33:58 (6 & 12 lbs wallballs, step ups and box jumps knee giving trouble)
    Happy Birthday Amy!

  11. Jenny T says :
    January 28, 2013 at 7:12 pm

    23:09…. 120 hang clean PR 🙂

  12. Mel S. says :
    January 28, 2013 at 7:28 pm

    36:10 (6 lb WB) box step ups

  13. Mel S. says :
    January 28, 2013 at 7:29 pm

    Happy Birthday Amy:))

  14. Penny J says :
    January 28, 2013 at 7:58 pm

    22:41 rx’d
    Hang clean 130 (PR)
    Happy birthday Amy!

  15. Zack Lovingood says :
    January 28, 2013 at 8:05 pm

    22:34
    Hang squat clean 255/Hang power clean 275
    Happy Birthday Amy!

  16. Kary says :
    January 28, 2013 at 8:10 pm

    28:27 ( 6 lb wb)
    Happy Birthday, Amy!!!

  17. Kim J says :
    January 28, 2013 at 8:20 pm

    33:08 (6lb wall ball)…… almost 2 min.faster
    90lb HC (PR)

  18. Matt G says :
    January 28, 2013 at 8:28 pm

    Happy birthday Amy!!!

    22:40
    235hpc PR

  19. Josh F says :
    January 28, 2013 at 8:48 pm

    33:30
    HPC 205

  20. Brandy Farmer says :
    January 28, 2013 at 8:49 pm

    33:20
    12lb. WB

  21. Frank says :
    January 28, 2013 at 8:57 pm

    36:07 (12lb WB, 20″ Box)
    HPC:155lb

  22. Matt W says :
    January 28, 2013 at 9:10 pm

    WOD 24:35
    HC 245lb

  23. Jenni Irwin says :
    January 28, 2013 at 9:11 pm

    Happy bday Amy
    WOD: 24:47
    HPC: 135

  24. Greta says :
    January 28, 2013 at 9:15 pm

    34:07
    4 minute run/30 squat jumps/30 lunges
    Beautiful day-had to be outside!!!

  25. John I says :
    January 28, 2013 at 9:22 pm

    27:15
    165 Hang Power Clean

  26. Erik Laney says :
    January 28, 2013 at 9:24 pm

    22:37

  27. Michael S says :
    January 28, 2013 at 9:26 pm

    40:50 (20lb WB)
    180lb hang clean, 185 fail x3

  28. Keith says :
    January 28, 2013 at 9:38 pm

    29:16 rx’d

    Happy birthday Amy!

  29. Randy says :
    January 28, 2013 at 9:47 pm

    40:42 rx’d
    Felt like half that was spent running

  30. Joel Irwin says :
    January 28, 2013 at 9:47 pm

    28:32 205 hang clean

  31. Amanda Johnson says :
    January 28, 2013 at 9:50 pm

    Happy Birthday Amy!!!

    WOD 27:31

  32. cory marie says :
    January 28, 2013 at 10:10 pm

    36:58 (6lb WB/16″ jump)
    hang clean 85lb

  33. Josh says :
    January 28, 2013 at 10:25 pm

    25:49
    245 hpc

  34. Ashley Smith says :
    January 28, 2013 at 10:30 pm

    28:10
    HC pr 185

  35. Miranda says :
    January 28, 2013 at 10:35 pm

    31:07 (6lb WB)
    HC 100
    Happy Birthday Amy!

  36. Ariel says :
    January 28, 2013 at 10:42 pm

    38:07
    HC 170 PR

  37. Ed says :
    January 28, 2013 at 10:50 pm

    31:00(60@24″+90@20″Box)16lbWB
    HC 135

  38. Amy Brown says :
    January 28, 2013 at 10:59 pm

    WOD 27:42 ( subbed box step ups in place of box jumps because although I don’t feel 41… my hip and hamstrings did this week…)
    Thank you to all of my Crossfit Family for the sweet birthday wishes!

  39. Michelle says :
    January 28, 2013 at 11:40 pm

    30:45
    HC 90

  40. Sully says :
    January 28, 2013 at 11:40 pm

    30:19

    Happy Birthday Amy

  41. Shawn J says :
    January 29, 2013 at 7:33 am

    27:33

  42. Dustin Smith says :
    January 29, 2013 at 10:13 am

    35:42

  43. Adam D. says :
    January 29, 2013 at 11:01 am

    WOD = 35:27 Min
    Hanging Clean = 195lb