Thursday 10.13.11

Every minute on the minute perform:

3 Burpees
5 Box jumps (24/20)
-Then use the rest of the minute to complete max rep KB swings.  
-Continue this sequence until you complete 100 KB swings.

For time:

Strength: Front Squat 12 x 1 with 5 seconds rest

For front squat, do one rep, and rack the weight for 5 seconds. Do another rep and rack the weight for another 5 seconds. Then another, and so on for the sequence of 12. 
Use 80-85% of 1 RM Squat

Tabata Double Under WOD Demo with Chris Spealler and Miranda Oldroyd – video [wmv] [mov]

“Not Me!” from Triangle CrossFit

“Being a professional is doing the things you love to do, on the days you don’t feel like doing them.”~Julius Erving

Categories: WOD

17 Replies to “Thursday 10.13.11”

  1. 7:00(53lbs)Did 80 instead of 100
    FS 225×12
    Challenge 45lbs at 3:01. Tia beat me, but she is on the juice so it didn’t count.

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