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Wednesday, 12 October 2011 / Published in WOD

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

17 Comments to “ Thursday 10.13.11”

  1. John J says :
    October 13, 2011 at 7:11 am

    12:55 (53 lb KB)
    FS x 12(170 lb)

  2. Penny J says :
    October 13, 2011 at 6:42 pm

    5:53 (35lbs)

  3. Zack O says :
    October 13, 2011 at 8:21 pm

    8:24 (53lbs) sub air squats for box jumps @ 4 min
    365 lb back squat for strength

  4. Amanda Johnson says :
    October 13, 2011 at 8:31 pm

    4:51(35lbs)

  5. Amy Brown says :
    October 13, 2011 at 8:43 pm

    7:09 (26 lb kb)
    100 lbs FS × 12
    Challenge = 4:45 (I won)

  6. Kim J says :
    October 13, 2011 at 9:13 pm

    10:03 (26lb)
    90lb FS x 12

  7. Tracy Helton says :
    October 13, 2011 at 9:24 pm

    6:53 (35lbs)
    FS 100lbs x 12

  8. Jennifer Cable says :
    October 13, 2011 at 9:38 pm

    7:47 (35lbs)
    FS: 100 lbs

  9. Miranda Moore says :
    October 13, 2011 at 10:11 pm

    6:59
    FS: 90lb

  10. Jerran T says :
    October 13, 2011 at 10:13 pm

    4:50 (53lbs)
    185 lbs 12x

  11. Brian says :
    October 14, 2011 at 1:10 am

    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.

  12. Jon Hall says :
    October 14, 2011 at 8:20 am

    16:50 sub deadlift for kbs my back is hurt

  13. Matt G says :
    October 14, 2011 at 8:36 am

    5:53 (70lb)
    FS 275×12

  14. Tracy Townson says :
    October 14, 2011 at 11:34 am

    8:15 (26lb kb)
    FS 85 lbs x 12
    Challenge 4:05 (holding 25 lb plate in the air)

  15. Shawn J says :
    October 14, 2011 at 9:58 pm

    7:15 53lb. kb
    275 x 12 FS

  16. Brian says :
    October 15, 2011 at 1:43 am

    5:26 (35 KB)
    FS 110
    Challenge 25 lb plate 4:00 ( winner winner chicken dinner…Brian is soft)

  17. Tia says :
    October 15, 2011 at 1:43 am

    Thats supposed to say TIA

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