Daily WOD – Jan 16, 2012

Welcome Denny!

Banded clean pulls  5 x 2 (approx 40% 1RM deadlift)

Hang squat clean 3-3-3

Cash out – Row 1000m for time

Reminder:  We will have classes at 4:30, 5:30, and 6:30pm tonight!


This Post Has 15 Comments

  1. Lindsey

    In for the 4:30 class!

  2. Cari Evelyn

    I’ll be there for 630. The new times aren’t in mind body so I’m reserving my spot here! 🙂

    1. Nikki

      The new times are in there, just be sure you’re looking at the right week!

  3. Mark

    I will probably be out tomorrow. My lats/biceps/forearms don’t like to move.

    1. Nikki

      Ohhh Lynne that b*tch! If you want to come work form with just the barbell it might be good to move a bit. Any swelling?

      1. Mark

        A little swelling…it’s worse then yesterday. It looks like I have robot arms, haha. Only a 90 degree bend at the elbows and I can’t reach for anything.

  4. Cari Evelyn

    Haha that’s weird, now I see them. I didn’t see them last night. Lol.

  5. Dennis DeVitis

    Would like to sign up for 4:30, site said not qualified, ouch.

    1. Nikki

      LOL, Denny I’ll fix that right now. I have to click a box saying you completed fundamentals! Try again in a minute.

  6. Emily

    I’m in for 4;30

  7. Nikki

    Results from tonight (3RM hang clean, row)

    4:30 class:
    Joe 145, 3:35.6
    Nikki 145, 4:14
    Lindsey 70, 4:15.3
    Sarg 105, 4:06 (nice job!)
    Dan 155 (185×2), 3:45
    Denny 135 HPC, 3:54.1 (first class!)
    Natalie 65 (70×2), 4:33
    Phil 195, 3:37.2
    Emily 60, 4:24

    5:30 class
    John 265, 3:18.5 (met a 2012 goal!)
    Killa 140, n/a
    Kev 205, 3:36
    Mike K 115, 3:56.1
    Nick 95 HPC, 3:41.9 (nice job!)
    Craig 175, 3:26
    Laurie 65 (80×1), 4:16

    6:30 class
    Jimbo 135, 3:46.8
    Kim 75, 4:22.5
    Cari 115, 4:31.2

    Great job tonight from all 3 classes. Congrats to Denny on surviving his first class, and to John for meeting his 2012 goal of a sub-3:20 1000m row. Props to Karen, Craig, and Nick for really killing yourselves on the row! Great times!

  8. Nikki

    PS – check out the new video we posted – right hand column – “What is CrossFit” by Reebok.

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