Banded box back squat 12×2
Then
Assistance work: Max weighted pull up & max duration L-sit hold
Community Notes: Come on out to the 6:30pm class for Sara’s first solo-lead class. We’re hoping for a big turnout!
Daily WOD – March 20, 2012
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This Post Has 23 Comments
In for 430! So excited for Sara-she is already a fab coach!!
I had my ass handed to me today. I will most likely be in at 4:30. I can’t come to Sara’s class, her warm ups are harder than a lot of WODS 🙂
I would say good luck, but you won’t need it Sara!
I am hoping to make it to the 4:30 class. I won’t be able to come out for Sara’s first solo class. Good luck Sara! I am sure you will do an outstanding job teaching!
Yeah Killa! Get some!!!
who’s letting the punk teach her first solo class??? wish i could be there. good luck Sara.
In for 5:30. Can’t do your 6:30 either Sara but I second Lindseys comment – you are already an awesome coach! Cant wait to take one of your classes in the future. I’m sure you’ll do great tonight!
Joe and I will be there!!
Thanks for the encouragement guys, I understand everyone can’t make it (probably better that way haha)…I also understand Mike conveniently not making it, he’s probably more scared of my warm-ups than Joe is!! 😉
I don’t think I can disagree with that. 🙂
Hey Guys! For anyone curious about how our athletes are doing in the CrossFit Open, I put together a spreadsheet with all of our results through WOD 4. Obviously the last WOD will change things up a bit, but here’s a link to the google doc I created. Some people had trouble accessing the last doc I posted, so let me know if you can’t open this:
https://docs.google.com/spreadsheet/ccc?key=0AmmXv6RcmzbqdFctYzhBQ1pMSzFxLUFFY1FjMS0zMHc
John and I are incredibly proud of all of you! As a team, we are ranked 91 out of 142 teams in the Mid Atlantic Region. For a small, first year affiliate, that’s amazing!!! Especially since we’ve had a bunch of people drop out of the competition due to missing a WOD or forgetting to post their score on time… Oops! Also, we’ve seen some amazing new PRs over the last 4 weeks. So many of you have achieved new skills and new weights that you never imagined they could do!
Let’s keep up the great work and intensity for one more week. WOD 12.5 will be announced tomorrow night!
Wow! Thats awesome!! I just realized I didnt post my score from Saturday…..yikes!
Thanks for creating that doc, Nik. Good luck with this week’s wod, everyone. I know the garage is having fun remotely participating in the Open with ICA. Thanks for allowing us to have honor to compete with you. I personally wish I could be there to soak up some of the enthusiasm that these wods bring. I’m hoping for John that the last WOD is a game changer. 20 minutes on the clock – Crossfit Total. Boom!
Results from tonight (L sit, squat, pull up)
Mike K 32, 115 (B), 73
Mark 35, 135 (P), 73
Joe Miller 21, 145 (P), 40
Morgan 15, 75 (B), 20
Scott 21 tuck, 125 (P), P
Phil 23, 185 (P), 88
John W 21, n/a, 141 (weak!)
Nikki 50, 115 (mm), 60
Craig 12, 175 (P), 73
Joe 22, 175 (P), 53
Frank 20, 135 (P), 14
Tiana 33 tuck, 115 (P), mm
Lindsey 54 tuck, 85 (mm), 5# !!
Eric 17, ?, ?
Kev 16, 175 (P), 68#
Cari 16, 95 (mm), 10
Laurie 17, 65 (mm), 15
Emily 57 tuck, 65/55 (mm), mental floss!!!
Karen 17, 95 (P), n/a (pull up practice)
Killa 11, 95 (P), 50
Chris R 8, 135, 21
John C 56 tuck, 85×10 & 125×2, 5#
Karen: 95# (p), no pull up (drat!)
Great Job on your first solo-lead class Sara! I had a great time!
Congratulations to Killa who did a fantastic job at her first solo class! From now on you can call her Coach Killa! She’ll officially be an “Assistant Coach” and will fill in for us as needed. We’re excited to have her on board!
Congrats Killa!!!
Yeah Coach Killa!! Great job tonight!
Congrats Sara! So proud of you!
Awesome Sara! So excited that you’ll be coaching!
awesome job Sara!!
Thanks everyone, excited to be a part! 🙂
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