Jan 30

Tuesday, Jan. 31, 2012

Warmup: 5 min DU, 20 plate OH lunges, 15 tire flips + jump through Strength: Wendler-strict press WOD: 10 min EMOM of each 5 HSPU 7 Pullups-strict 9 Bumper plate burpees 45lbs rest 5 min 1 mile run for timeĀ 


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  1. Ryan

    This was a really tough WOD, especially in a crowd small area. The one thing that I loved about this was it showed me my weaknesses very quickly.

    I was able to complete 6 rounds completely. The other 4 I completed the HSPU and pull ups. It was hard not to kip. The HSPU were the hardest thing about this. Both Jasmine and I had people get in our way while trying to complete the WOD. I guess guy etiquette is something that not everyone knows or understands. Oh, well…

    The rest was needed after yesterday before the mile run. Completed the mile in 6:18. Great WOD!

    Side note—Jasmine did a great job! She did jumping pull ups and completed them all. Before she started doing crossfit, she couldn’t do a pull up at all, even jumping. She is making progress. She also did the HSPU. Can’t wait to bring her down to the box and introduce her to everyone. I am so proud of her.

  2. Zach

    Great job Ryan and jasmine! Loved this wod! (things I can actually do!)
    Didn’t look too hard on paper but turned out to be tough! Had a great time with the noon warriors!

    Mile- 6:52 pr :)

  3. D

    You are Awesome Zach! This was extremely difficult to Rx. Those burpees did me in at the end.

    Ryan way to kill that mile!

  4. Megan

    First WOD I couldnt complete. I’m going to blame it on donating blood & teaching 3 fitness classes prior to Crossfit. I’ll make it up tomorrow!

  5. Beth

    Sad I had to miss out on this one. I love the runs! Jared I am going out of town for a few weeks – so don’t think I gave up :) See ya when I’m back.

  6. Zach

    Thanks D! I feel you on the burpees! We’ll miss you beth! We’ll be thinking of you while we’re killin’ it!

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