Monday 12.2.13


3 rounds for time of:

400 M Run
21 KB Swings (53/35)
12 Pull Ups

Compare to 4.9.13

1) Bench Press 3-10-3-20-3-30

2) 100 V-Ups not for time

Ben Smith PR’s Back Squat At 480lbs-Video

Bring Sally Up HSPU’s-Video

Today will be the final day of our Nutrition Challenge. The BOD POD will be here today as well. We will have slots open throughout the afternoon, but out of courtesy for the test administrator, please schedule test with times between 3:00 and 6:00 so he doesn’t have open windows of no testing. As test slots begin to fill, please change times to make them more consolidated. There will not be as many testing this time as there was last time. Register for test time HERE

Instructions for testing:

Please do not exercise, eat, or drink for 2 hours before your test, and wear or bring form-fitting clothing. Appropriate clothing is:

Men: spandex compression shorts
Women: spandex shorts and sports bra, one-piece bathing suit, or two-piece bathing suit (no underwire)

Please arrive at least 5 minutes before your appointment start time.

For the test to be $30 we must have minimum of 30 people. If less than 30, test will be $35. Please pay the Test Administrator check or cash prior to test to keep the testing on schedule.

“Good things come to those who wait… greater things come to those who get off the couch and do anything to make it happen.”

30 Replies to “Monday 12.2.13”

  1. Did the WOD with Crossfit Valdosta this morning.
    6 rounds for time
    Row 500m, rest same amount of time as your row.
    1:43, 1:47, 1:52, 1:43, 1:52, 1:46
    Total time, 19:42

    PerWOD, BS to a heavy single, 250

  2. Crossfit Valdosta WOD this morning:
    6 rounds row 500 meters…rest same time as row:
    2:09, 2:10, 2:13, 2:12, 2:12, 2:15
    Evening WOD:
    BS forgot first one/65/95/65/85/55
    12:10 blue band

  3. 15:19 (35kb/blue band pull-ups)

    SWOD 95/85/90/75/85/65 and fail at end after about 17 ( did one at a time off rack)

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