CrossFit-Springfield

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W.O.D Monday 1/14/13

Posted by jeremy On January - 13 - 2013

For Time:

3 Rounds of:

8 Shoulder-to-Overhead, 190/125lb
14 pistols

Then 3 Rounds of:

8 Front Squats, 190/125lb
16 TTB

Then 3 Rounds of:

4 Ground-to-Overhead, 190/125lb
2 Rope Climbs, 20ft

Post times to Comments.

“Pull, knees, bite, stand”: Four steps to make rope climbs more efficient. 

Pull with your arms. 
Bring your knees as high as you can. 
Get your bite. 
Stand up. 
Repeat.

~Maggie Dabe, CrossFit Level 1 Seminar Staff

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7 Responses

  1. Alissa Said,

    Holy. Crap. That was hard. I only got through the first round of the last set in about 20 minutes but had to leave because the 9 am ran long at east. Did it all Rx. My legs hate m already.

    Posted on January 14th, 2013 at 10:12 am

  2. Lisa G Said,

    Thank God for CFE!!!!!!!!!!!! lol

    Posted on January 14th, 2013 at 1:24 pm

  3. Donna G Said,

    This was very hard. 27 minutes but no rope climbs. I figure that is an advanced skill and I’m not quite ready for it yet. Tried but just slipped!!

    Posted on January 14th, 2013 at 1:38 pm

  4. David Said,

    Did Cindy today..awesome improvement!! From 4 rounds and feeling like I was going to die shortly afterwards nearly 8 months ago to 16 rounds + 5 + 10 + 14..dang that one rep but very happy with the improvement. Couldn’t do it without the awesome coaches though. Thanks !!

    Posted on January 14th, 2013 at 7:30 pm

  5. Brian Rice Said,

    One word: heavy

    Got thru first two complexes and ran out of time due to 5 pm class.

    Rx weight today was very challenging but worth it.
    Only way to get stronger.

    Posted on January 14th, 2013 at 7:33 pm

  6. Bill Said,

    One question: Are you freaking kidding me?? Son, this was incredibly hard scaled. Stayed over and finished at 38:24. By far one of the most difficult WODs I’ve attempted. Thanks for continuing to push us way past our comfort level, CFS! This is good!

    Posted on January 14th, 2013 at 9:47 pm

  7. Kathyb Said,

    Holy heavy wod dude..awesome feeling knowing I completed it but I don’t remember my time! Just shy of the next minute, like 54 seconds. Didn’t want that next minute slot to roll over..everyone did amazing tho! So cool to see people push thru some heavy weights!! :)

    Posted on January 14th, 2013 at 10:18 pm

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